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