general warmup (15 minutes)

windshield wiper lateral lunges x 20 reps

walking 2 hand front swings x 50 reps

seated 1 hand lateral pullovers x 15/15 reps

1 hand inside helicopters x 12/12 reps

specific warmup (5 minutes)

2 hand angle press set up and light practice

strength (20 minutes)

2 hand angle press x 8 reps  x 1 set standing + 1 set 1/2 kneeling + 1 set kneeling + 1 set seated

conditioning/accessory work (1 round)

long cycles x 30 reps

barbarian knee walkups x 15 reps