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