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