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