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