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