general warmup (15 minutes)

barbarian pullovers x 25 reps

standing 2 hand figure 8’s x25 reps

alternating 1 hand snatches x 25 reps

drumming knee walkups x 20 reps

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

1 hand long cycle lateral lunges set up and light practice

strength (20 minutes)

1 hand long cycle lateral lunges x 12 reps x 4 sets

conditioning/accessory work (1 round)

1 hand side plank snatches x 8/8 reps

heavy 1 hand farmers walk x 50 feet