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