general warmup (15 minutes)

alternating front swings x 40 reps

paddling x 20/20 reps

1 hand plank snatches x 10/10 reps

supine helicopters x 15/15 reps

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 (1 round)

barbarian rear walking lunges x 15 steps

barbarian walking lunges x 15 steps