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