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