general warmup (15 minutes)

2 hand walking front swings x 40 reps

long cycle front lunges x 20 reps

1 hand wood choppers x 15/15 reps

seated Gama casts x 15/15 reps

specific warmup (5 minutes)

2 hand angle press & recline rows set up and light practice

strength (5 supersets)

one superset = heavy 2 hand angle press x 5 reps + recline rows x 5 reps

conditioning/accessory work (1 round)

supine offset mace pullovers x 10/10 reps

1/2 kneeling 1 hand snatches x 10/10 reps