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