general warm up (15 minutes)
barbarian knee walk ups x 15 reps
2 hand side cleans x 20 reps
1 hand long cycles x 25/25 reps
specific warm up (5 minutes)
double club isometric horse stance set up and light practice
strength (4 rounds)
one round = double club isometric horse stance x 30 seconds + rest x 30 seconds
conditioning/accessory work (2 rounds)
inside mills x 20/20 reps
outside mills x 20/20 reps