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