general warmup (15 minutes)
walking 2 hand front swings x 75 feet
double club pause side cleans x 30 reps
BTN stretch x 60 seconds x 1/1/1/1
1/2 kneeling wide stance alternating flys x 20 reps
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)
seated 2 hand angle press x 15 reps
1/2 kneeling 2 hand twists x 30 reps
