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