general warmup (15 minutes)

Americanas x 25 reps

inside mills x 20/20 reps

barbarian 1/2 knee walkups x 15 reps

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

long cycles & paddling set up and light practice

strength (5 supersets)

one superset = long cycles x 20 reps + paddling x 10/10 reps

conditioning/accessory work (1 round)

seated 2 hand angle press x 15 reps

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