general warm up (15 minutes)

inside mills x 20/20 reps

outside mills x 20/20 reps

alternating 1 hand snatches x 20 reps

barbarian lateral lunges x 20 reps

specific warm up (5 minutes)

long cycles set up and light practice

strength (7 rounds)

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

conditioning/accessory work (2 rounds)

seated 360’s x 30 reps

double club split squats x 10/10 reps

parry casts x 10/10 reps