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