general warmup (15 minutes)

figure 8’s to hold x 25 reps

1 hand wood choppers x 15/15 reps

double club lateral pullovers x 20 reps

BTN stretch x 60 seconds x 1/1/1/1

2 hand front pullover squats x 20 reps

specific warmup (5 minutes)

long cycle front lunges set up and light practice

strength (6 rounds)

one round=long cycle front lunges x 30 seconds + rest x 30 seconds

conditioning/accessory work (1 round)

angled isometric hold x 30/30 seconds

Ahrens press x 15 reps