general warm up (15 minutes)

Americanas x 40 reps

inside mills x 15/15 reps

1 hand snatches x 10/10 reps

windshield wiper squats x 20 reps

specific warm up (5 minutes)

long cycles set up and light practice

strength (20 minutes)

long cycles x 2 minutes 3 rounds

conditioning/accessory work (2 rounds)

2 hand mills x 20 reps

barbarian front pull over lunges x 50 feet