general warmup (15 minutes)

steel club archer pulls x 24 reps

alternating 1 hand snatch x 24 reps

1/2 kneeling alternating flys x 24 reps

specific warmup (5 minutes)

farmers walk & uppercut press set up and light practice

strength (4 supersets)

one superset = 1 hand famers walk** x 100 feet + uppercut press x 12/12 reps

**Note: minimum is 35lb

conditioning/accessory work (1 round)

mace paddling x 20/20 reps

supine helicopters x 15/15 reps