general warmup (15 minutes)

walking 2 hand front swing x 30 reps

barbarian rear walking lunges x 15 reps

1 hand inside helicopters x 12/12 reps

wood choppers x 12/12 reps

specific warmup (5 minutes)

2 hand angle press with full tension isometric hold & 2 hand side swings set up and light practice

strength (4 supersets)

one superset = heavy 2 hand angle press with full tension isometric hold ** x 4 reps + 2 hand side swings x 20 reps

**Note: Do a 5 second full tension isometric hold at full extension.

conditioning/accessory work (1 round)

long cycle front lunges x 20 reps

1/2 kneeling wide stance Ahrens press x 2 reps

kneeling 2 hand halos x 15/15 reps