general warmup (15 minutes)

mace paddling x 20/20 reps

Donnie G’s x 20/20 reps

archer press x 8/8 reps

figure 8’s to hold x 30 reps

specific warmup (5 minutes)

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

strength (20 minutes)

heavy dead-stop 2 hand pause side cleans x 2/2 reps x 5 sets

conditioning/accessory work (1 round)

2 hand pause slash x 10/10 reps

Russian plank flys  x 2/2 reps