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