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