general warmup (15 minutes)

barbarian knee walkups x 15 reps

inside helicopters x 12/12 reps

supine helicopters x 10/10 reps

1/2 kneeling double club snatches x 8 reps

specific warmup (5 minutes)

shielded front pull overs set up and light practice

strength (20 minutes)

shielded front pull overs x 24-20-16-12 reps

conditioning/accessory work (2 rounds)

parry casts x 15/15 reps

cross body swings x 12/12 reps