general warm up (15 minutes)

Americanas x 50 reps

double club pause** front cleans x 12 reps

** Note: 2 second pause at the top of each rep

seated double club front pull overs x 15 reps

specific warm up (5 minutes)

long cycles/mace paddling set up and light practice

strength (4 rounds)

one round = long cycles x 20 reps + mace paddling x 10/10 reps

conditioning/accessory work (1 round)

barbarian knee walk ups x 15 reps

lateral lunge & 360 x 10/10 reps