general warmup (15 minutes)

long cycles x 30 reps

double club archer pulls x 12/12 reps

barbarian split squats x 12/12 reps

crossbody swings x 15/15 reps

specific warmup (5 minutes)

double club pause squat cleans set up and light practice

strength (20 minutes)

heavy double club pause squat cleans x 4 reps x 6 sets

conditioning/accessory work (2 rounds)

2 hand helicopters  x 20/20 reps

parry casts x 15/15 reps