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