general warmup (15 minutes)

alternating front swings x 40 reps

1 hand side swings x 20/20 reps

seated double club lateral pullovers x 15 reps

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

long cycle front lunges set up and light practice

strength (6 rounds)

one round = long cycle front lunges x 30 seconds + rest x 30 seconds

conditioning/accessory work (1 round)

kneeling Russian flys x 7 reps