general warmup (15 minutes)

double club front lunge  flys x 15 reps

barbarian lateral lunges x 15 reps

1/2 kneeling wide stance Ahrens press x 10 reps

2 hand standing figure 8’s x 20 reps

specific warmup (5 minutes)

long cycles  & Russian plank flys set up and light practice

strength (6 supersets)

1 super set = long cycles x 20 reps + Russian plank fly x 1 rep

conditioning/accessory work (1 round)

supine helicopters x 12/12 reps

kneeling 2 hand halos x 12/12 reps