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