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