general warmup (15 minutes)

barbarian rear walking lunges x 50 feet

barbarian walking lunges x 50 feet

Turkish get ups x 3/3 reps

BTN stretch x 60 seconds x 1/1/1/1

specific warmup (5 minutes)

long cycles set up and light practice

strength (10 rounds)

one round=long cycles x 30 seconds + rest x 30 seconds

conditioning/accessory work (2 rounds)

heavy 2 hand pause front cleans x 8 reps

seated Ahrens press x 8 reps