general warmup (15 minutes)

Americanas x 40 reps

inside mills x 20/20 reps

barbarian lateral lunges x 15/15 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

long cycles set up and light practice

strength (4 rounds)

one round = long cycles x 90 seconds + rest x 90 seconds

conditioning/accessory work (1 round)

dead-stop 2 hand side cleans x 12/12 reps

kneeling archer pulls x 20 reps