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