general warmup (15 minutes)

long cycles x 40 reps

uppercut press x 12/12 reps

1 hand lateral press side raises x 12/12 reps

1/2 kneeling wide stance centerline press x 8 reps

specific warmup (5 minutes)

1 hand farmers walk set up and light practice

strength (20 minutes)

heavy** 1 hand farmers walk x 50 feet x 6 rounds

** Minimum weight is 35lb

conditioning/accessory work (1 round)

mace paddling x 20/20 reps

Donnie G’s x 20/20 reps