general warmup (15 minutes)

barbarian knee walkups x 20 reps

seated 2 hand twists x 35 reps

supine helicopters x 15/15 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

long cycles set up and light practice

strength (5 round)

one round = long cycles x 60 seconds + rest x 60 seconds

conditioning/accessory work (3 rounds)

isometric crucifix horse stance x 30 seconds