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