General warmup (15 minutes)
1 hand Americanas x 25/25 reps
Diagonal pullovers x 15/15 reps
Long cycles x 30 reps
BTN stretch x 90 seconds x 1/1
Specific warmup (5 minutes)
300’s set up and light practice
Strength (4 rounds)
One round=300’s x 60 seconds + rest x 60 seconds
Conditioning/accessory work (1 round)
Isometric crucifix front lunge x 45/45 seconds
(note: the isometric hold is at the lowest position)