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