general warmup (15 minutes)

double club side swings x 30 reps

barbarian knee walk ups x 20 reps

Ahrens press x 15 reps

kneeling alternating flys x 20 reps

BTN stretch x 60 seconds x 1/1/1/1

specific warmup (5 minutes)

long cycles set up and light practice

strength (5 rounds)

one round = long cycles x 1 minute 15 second seconds + rest x 45 seconds

conditioning/accessory work (2 rounds)

1 hand Arc 360’s x 15/15 reps

offset front pull overs x 15/15 reps