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