general warmup (15 minutes)

grave diggers x 20/20 reps

crucifix knee walkups x 20 reps

alternating 1 hand  front cleans x 15 reps

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

inside outside mills (note: use two clubs) set up and light practice

strength (20 minutes)

inside outside mills x 10/10 reps x 4 sets

conditioning/accessory work (1 round)

paddling x 20/20 reps

uppercut press x 10/10 reps

isometric barbarian lunge x 45 seconds each side