general warmup (15 minutes)

1 hand Americanas x 25/25 reps

cross body swings x 20/20 reps

inside mills x 20/20 reps

battering rams x 15/15 reps

specific warmup (5 minutes)

long cycles set up and light practice

strength (5 rounds)

one round = long cycles x 60 seconds + rest x 60 seconds

conditioning/accessory work (1 round)

1/2 kneeling alternating flys x 20 reps

wood choppers x 15/15 reps

Russian front raises x 10 reps