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