general warm up (10 minutes)

inside mills x 20/20 reps

2 hand standing figure 8’s x 30 reps

drumming x 40 reps

barbarian lateral lunges x 20 reps

specific warm up (5 minutes)

long cycles set up and light practice

strength (6 rounds)

one round = long cycles x 60 seconds + 60 seconds rest

conditioning/accessory work (2 rounds)

kneeling Ahrens press x 10 reps

Gama cast x 20 reps