general warmup (15 minutes)

paddling x 20/20 reps

Donnie G’s x 20/20 reps

barbarian front lunges x 20 reps

specific warmup (5 minutes)

2 hand dead-stop pause side cleans set up and light practice

strength (20 minutes)

2 hand dead-stop pause side cleans x 4/4 reps x 4 sets

conditioning/accessory work (1 round)

bullwhips x 12/12 reps

crossbody swings x 12/12 reps