general warmup (15 minutes)

shielded front pullovers x 24 reps

standing 1 hand figure 8’s x 15/15 reps

figure 8’s to hold x 30 reps

barbarian lateral lunges x 20 reps

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

long cycles/ flys set up and light practice

strength (5 rounds)

one round = long cycles x 20 reps + flys x 10 reps

conditioning/accessory work (2 rounds)

bull whips x 12/12 reps

seated 2 hand angle press x 15 reps