general warmup (15 minutes)
2 hand side swings x 40 reps
Americanas x 30 reps
barbarian squats x 15 reps
specific warmup (5 minutes)
1 hand farmers walk set up and light practice
strength (20 minutes)
heavy 1 hand farmers walk x 15/15 + 12/12 + 9/9 + 6/6 steps
conditioning/accessorywork (1 round)
long cycle front lunges x 15/15 reps
supine helicopters x 20/20 reps