general warmup (15 minutes)

Americanas x 40 reps

long cycles x 30

barbarian lateral lunges x 20 reps

specific warmup (5 minutes)

set up and light practice

strength (3 rounds)

one round = barbarian squats x 4 reps + barbarian knee walkups x 4 reps

+grave digger rear lunges x 4 reps + lateral lunge 360’s x 4 reps

conditioning/accessory work (2 rounds)

seated (on a bench) 1 hand front pullovers x 15/15 reps

seated (on a bench) alternating flys x 20 reps