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