general warmup (15 minutes)

2 hand front swings x 30 reps

2 hand side swings x 30 reps

long cycles x 30 reps

specific warmup (5 minutes)

2 hand angle press et up and light practice

strength (20 minutes)

2 hand angle press x 5 reps at each of the following body positions:

standing

1/2 kneeling

1/2 kneeling wide stance

kneeling

seated (on the floor)

conditioning/accessory work (1 round)

2 hand wood choppers x 15/15 reps

barbarian split squats x 7/7 reps