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