general warm up (10 minutes)

inside mills x 20/20 reps

outside mills x 20/20 reps

barbarian walking lunges x 100 feet

specific warm up (5 minutes)

strength (20 minutes)

double club side cleans & lateral pull overs  20-20-20 reps

conditioning/accessory work (2 rounds)

kneeling Ahrens press x 10 reps

windshield wiper squats x 15 reps

Russian plank flys x 3/3 reps