general warm up (10 minutes)

double club side cleans x 20 reps

1 hand halos x 15/15 reps

inside mil;s x 15/15 reps

specific warm up (5 minutes)

long cycles set up and light practice

strength (10 rounds)

1 round = long cycles x 30 seconds + rest x 30 seconds

conditioning/accessory work (1 round)

barbarian split squats x 10/10 reps

dead stop side swings x 10/10 reps

isometric crucifix hold x max. time