general warm up (10 minutes)

double club side cleans x 30 reps

barbarian squats x 15 reps

alternating kneeling flys x 20 reps

I/2 kneeling 360’s x 15/15 reps

specific warm up (5 minutes)

1 hand long cycles set up and light practice

strength (6 rounds)

one round = 1 hand long cycles x 60 seconds + rest x 60 seconds

conditioning/accessory work (2 rounds)

heavy tappers x 5/5 reps

angled isometric mace hold x 60 seconds each side