general warmup (15 minutes)

double club front raise walking  lunges x 20 reps

1 hand side clean & lateral press x 10/10 reps

horizontal mace strikes x 12/12 reps

Donnie G’s x 15/15 reps

specific warmup (5 minutes)

2 hand chest press set up and light practice

strength (20 minutes)

heavy 2 hand chest press x 4 reps x 6 sets

conditioning/accessory work (1 round)

barbarian pullovers x 25 reps

dead-stop 2 hand side swings x 15/15 reps