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
