general warm up (15 minutes)
alternating standing flys 20 reps
Turkish get ups x 3/3 reps
barbarian rear walking lunges x 50 feet
barbaian front walking lunges x 50 feet
specific warm up (5 minutes)
360 squats set up and light practice
strength (20 minutes)
360 squats x 8 reps x 4 sets
conditioning/accessory work (3 rounds)
seated 1 hand 300’s x 20 reps
double club snatches x 15 reps