general warm up (15 minutes)

barbarian rear walking  lunges x 50 feet

barbarian front walking lunges x 50 feet

Russian front raises x 10 reps

double Arc standing chest presses x 7 reps

specific warm up (5 minutes)

supersets of 2 hand side stikes + 2 hand front cleans set up and light practice

strength (4 supersets)

one superset =  heavy 2 hand side strikes x 3/3 reps + heavy 2 hand front cleans x 6 reps

conditioning/accessory work (2 rounds)

1 hand 360’s x 30 reps

uppercut front lunges x 10/10 reps

paddling x 20/20 reps