general warmup (15 minutes)

barbarian split squats x 10/10 reps

kneeling double club chest press x 15 reps

1 hand standing Russian flys x 4/4 reps

seated 2 hand twists x 30 reps

1/2 kneeling 1 hand snatches x 8/8 reps

specific warmup (5 minutes)

long cycles set up and light practice

strength (7 rounds)

one round = long cycles x 60 seconds + rest x 60 seconds

conditioning/accessory work (1 round)

crucifix isometric horse stance x 45 seconds