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