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