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