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