general warmup (15 minutes)

barbarian knee walkups x 20 reps

1 hand Americanas x 20/20 reps

inside mills x 20/20 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

long cycles set up and light practice

strength (5 rounds)

one round = long cycles x 60 seconds + rest x 60 seconds

conditioning/accessory work (1round)

sliders x 15/15 reps

cross body swings x 15/15 reps