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