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