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