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