general warmup (15 minutes)

2 hand angle press x 15 reps

barbarian pullovers x 25 reps

barbarian lateral walking lunges x 15/15 steps

figure 8’s to hold 25 reps

specific warmup (5 minutes)

long cycles set up and light practice

strength (20 minutes)

long cycles  x 30 reps x 4 sets

conditioning/accessory work (2 rounds)

1/2 kneeling Ahrens press x 12 reps

supine helicopters x 20 reps