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