general warm up (10 minutes)

1 hand Americanas x 20/20 reps

windshield wiper squats x 15 reps

diagonal pull overs x 15/15 reps

BTN stretch x 60 seconds x 1/1/1/1

specific warm up (5 minutes)

300’s set up and light practice

strength (4 rounds)

one round = 300’s x  2 minutes + rest x 1 minutes

conditioning/accessory work (2 rounds)

seated double club front pull overs x 10 reps

1/2 kneeling Ahrens press x 10 reps