general warmup (15 minutes)

1/2 kneeling lateral pullovers x 20/20 reps

kneeling Ahrens press x 15 reps

BTN stretch x 60 seconds x 1/1/1/1

inside helicopters x 15/15 reps

outside helicopters x 15/15 reps

specific warmup (5 minutes)

long cycles set up and light practice

strength (5 rounds)

one round = long cycles x 60 seconds + rest x 60 seconds

conditioning/accessory work (1 round)

isometric barbarian lunge x 45/45 seconds