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