general warmup (15 minutes)

1 hand Americanas x 25/25 reps

inside mills x 20/20 reps

BTN stretch x 90 seconds x 1/1

Gama casts 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)

lateral lunge 360’s x 20 reps

2 hand wood choppers x 15/15 reps