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