general warmup (15 minutes)

2 hand standing figure 8’s x 30 reps

grave digger front lunges x 10/10 reps

star complex x 1

barbarian knee walkups x 15 reps

specific warmup (5 minutes)

1 hand long cycles set up and light practice

strength (10 rounds)

one round = 1 hand long cycles x 60 seconds rest x 30 seconds

no conditioning/accessory work today