general warmup (15 minutes)

barbarian lateral walking lunges x 50 feet

barbarian rear walking lunges x 50 feet

2 hand star complex x 1

BTN stretch x 60 sec. x 1/1/1/1

specific warmup (5 minutes)

long cycle front lunges set up and light practice

strength (20 minutes)

long cycle front lunges x 10 reps x 4 sets

conditioning/accessory work (2 rounds)

double club lateral press side raises x 12 reps

isometric lever hold x 45 seconds