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