general warmup (15 minutes)

star complex x 2

barbarian knee walkups x 15 reps

paddling x 20/20 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

long cycles set up and light practice

strength (8 round)

one round = long cycles x 30 seconds x + rest x 30 seconds

conditioning/accessory work (1 round)

kneeling 2 hand twists x 30 reps

seated 2 hand angle press x 15 reps