general warm up (15 minutes)

2 hand front swings x 50 reps

barbarian squats x 20 reps

BTN stretch x 90 seconds x 1/1

1 hand lateral pull overs x 15/15 reps

specific warm up (5 minutes)

long cycles set up and light practice

strength (3 rounds)

one round = long cycles x 2 minutes + rest x 1 minute

conditioning/accessory work (2 rounds)

2 hand side swings x 30 reps

isometric crucifix hold x 60 seconds