general warmup (15 minutes)

1 hand Americanas x 20/20 reps

2 hand wood choppers x 15/15 reps

inside/outside mills x 15/15 reps

barbarian rear walking lunges x 50 feet

2 hand walking front swings x 100 feet

specific warmup (5 minutes)

1 hand overhead isometric hold set up and light practice

strength (4 rounds)

one round = 1 hand overhead isometric hold x 30 seconds + rest x 30 seconds

conditioning/accessory work (1 round)

long cycles x 40 reps