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