general warmup (15 minutes)

barbarian knee walkups x 15 reps

star complex x 2

battering rams x 12/12 reps

uppercut press x 10/10 reps

specific warmup (5 minutes)

double club flys &  front, rear, & lateral lunges**

strength (8 rounds)

one round = double club fly lunges** + rest x 30 seconds

**Note:  Switch type of lunges every round.

conditioning/accessory work (1 round)

supine helicopters x 15/15 reps

shielded front pullovers x 21 reps