general warmup (15 minutes)

Donnie G’s x 20/20 reps

paddling x 20/20 reps

crucifix knee walkups x 15 reps

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

long cycles set up and light practice

strength (10 rounds)

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

conditioning/accessory work (1 round)

heavy 2 hand pause angle press x 5 + 5 + 5 reps