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