general warmup (15 minutes)

alternating front swings x 40 reps

double club side swings x 40 reps

kneeling double club front pullovers x 15 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

long cycles set up and light practice

strength (10 rounds)

one round = long cycles x 30 seconds + rest x 30 seconds

conditioning/accessory work (1 round)

sliders x 20/20 reps