general warmup (15 minutes)

Americanas x 50 reps

2 hand front raise lunges x 20 reps

BTN stretch x 60 seconds x 1/1

sliders x 15/15 reps

specific warmup (5 minutes)

inside mills set up and light practice

strength (8 rounds)

one round = inside mills x 30 seconds + rest x 30 seconds

conditioning/accessory work (1 round)

isometric crucifix horse stance x 60 seconds