general warmup (15 minutes)

1/2 kneeling alternating flys x 22 reps

1/2 kneeling 1 hand snatches x 12/12 reps

seated Ahrens press x 15 reps

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

long cycles set up and light practice

strength (3 rounds)

one round = long cycles x 2 minutes + rest x 1 minute

conditioning/accessory work (1 round)

parry casts x 15/15 reps