general warmup (15 minutes)

2 hand walking front swings x 40 reps

double club walking horse stance x 30 reps

1 hand wood choppers x 15/15 reps

specific warmup (5 minutes)

pause side cleans & archer pulls set up and light practice

strength (6 rounds)

one round = heavy pause side cleans x 5 reps + archer pulls x 15 reps

conditioning/accessory work (1 round)

supine offset mace pullovers  x 12/12 reps

crossbody swings x 12/12 reps