general warmup (15 minutes)

figure 8’s to hold x 30 reps

standing figure 8’s x 30 reps

Americanas x 30 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

long cycles set up and light practice

strength (5 rounds)

one round =long cycles x 60 seconds + rest x 60 seconds

conditioning/accessory work (1 round)

crucifix isometric lunge x 45 seconds x 1/1