general warm up (15 minutes)

inside mills x 20/20 reps

double club snatches x 12 reps

barbarian lateral lunges x 24 reps

cross body swings x 10/10 reps

specific warm up (5 minutes)

1 hand 300’s set up and light practice

strength (6 rounds)

one round = 1 hand 300’s x 30 seconds + rest x 30 seconds

conditioning/accessory work (2 rounds)

1/2 kneeling lateral pull overs x 15/15 reps

uppercut forward lunges x 10/10 reps