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