general warm up (10 minutes)

inside mills x 20/20 reps

alternating double club archer pulls x 20 reps

1/2 kneeling 1 hand lateral pull overs x 12/12 reps

cross body swings x 15/15 reps

specific warm up (5 minutes)

long cycles set up and light practice

strength (4 rounds)

1 round = long cycles x 2 minutes + rest x 1 minute

conditioning/accessory work (2 rounds)

crucifix squats x 15 reps

double club snatch x 10 reps