general warmup (15 minutes)
2 hand helicopters x 20/20 reps
1/2 kneeling wide stance 1 hand snatches x 10/10 reps
standing Russian flys x 5 reps
BTN stretch x 60 seconds x 1/1/1/1
specific warmup (5 minutes)
long cycles set up and light practice
strength (8 rounds)
one round = long cycles x 30 seconds + rest x 30 seconds
conditioning/accessory work (1 round)
crucifix isometric horse stance x 45 seconds