general warmup (15 minutes)

barbarian squats x 15 reps

2 hand side cleans x 30 reps

star complex x 1

kneeling centerline press x 10 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)

supine helicopters x 15/15 reps