General warmup (15 minutes)

Specific warmup  (5 minutes)

Americanas  x 30 reps

Inside mills  x 25/25 reps

Crucifix lateral lunges  x 24 reps

BTN Stretch  x 90 seconds  x 1/1

Strength (5 rounds)

1 round = Long cycles x 60 seconds + rest x 60 seconds

Conditioning/accessory work  (1 round)

1 hand farmers walk x 50 feet

Cross body swings x 12/12 reps

Parry casts x 15/15 reps