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