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