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