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