general warm up (15 minutes)
double club side swings x 40 reps
inside mills x 20/20 reps
1/2 kneeling lateral pull overs x 12/12 reps
specific warm up (5 minutes)
long cycles set up and light practice
strength (4 rounds)
one round = long cycles x 60 seconds + rest x 60 seconds
conditioning/accessory work (1 round)
battering rams x 15/15 reps
figure 8’s to hold x 25 reps
supine helicopters x 20/20 reps