general warmup (15 minutes)
shielded front pull overs x 21 reps
double club front raise lateral lunges x 15 reps
seated (on the floor) 2 hand twists x 20 reps
double club isometric horse stance x 45 seconds
specific warmup (5 minutes)
1 hand long cycles set up and light practice
strength (10 rounds)
one round = 1 hand long cycles x 30 seconds + rest x 30 seconds
conditioning/accessory work (1 round)
Turkish get ups x 2/2 reps
seated (on the floor) double club flys x 15 reps
1/2 kneeling wide stance 1 hand lateral pull overs x 10/10 reps
kneeling 1 hand Arc chest press x 5/5 reps