general warmup (15 minutes)

inside mills x 20/20 reps

1 hand Americanas x 15/15 reps

seated Ahrens press x 12 reps

1/2 kneeling double club lateral press x 15 reps

specific warmup (5 minutes)

2 hand front swings x set up and light practice

strength (20 minutes)

heavy 2 hand front swings x 3 reps x 8 sets

Note: Work up to a 3-rep max.

conditioning/accessory work (1 round)

offset mace floor press x 12/12 reps

isometric crucifix hold x 60 seconds)