general warmup (15 minutes)

drumming x 40 reps

archer press x 8/8 reps

BTN stretch x 90 seconds x 1/1

lateral lunge 360’s x 18 reps

specific warmup (5 minutes)

long cycles set up and light practice

strength (8 rounds)

one round = long cycles x 30 seconds + rest x 30 seconds

conditioning/accessory work (1 round)

crossbody swings x 12/12 reps

isometric lever hold x 30/30 seconds