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