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