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