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)