general warm up (10 minutes)
Americanas x 30 reps
standing figure 8’s x 15/15 reps
windmills x 5/5 reps
specific warm up (5 minutes)
seated 10-to-2 set up and light practice
strength (6 rounds)
one round of seated 10-to-2 = work x 60 seconds + rest x 60 seconds
conditioning/accessory work (2 rounds)
kneeling Ahrens press x 10 reps
long cycle lunges x 20 reps