general warmup (15 minutes)

inside mills x 15/15 reps

outside mills x 15/15 reps

kneeling alternating flys x 20 reps

seated (on the floor) double club lateral pull overs

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

long cycles set up and light practice

strength (5 rounds)

one round = long cycles x 45 seconds + rest x 15 seconds

Note: Max speed with correct technique

no conditioning/accessory work today