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