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