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