general warm up (15 minutes)

2 hand front swings x 30 reps

2 hand side swings x 30 reps

barbarian rear walking lunges x 100 feet

Gama casts x 10/10 reps

specific warm up (5 minutes)

2 hand front pull over lunges set up and light practice

strength (20 minutes)

2 hand front pull over lunges x 5/5 reps x 5 sets

conditioning/accessory work (3 rounds)

double club snatches x 10 reps

1/2 kneeling alternating flys x 10 reps