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