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