general warmup (15 minutes)

star complex x 1

1/2 kneeling wide stance 1 hand flys x 10/10 reps

long cycle squats x 10 reps

specific warmup (5 minutes)

1 hand farmers walks set up and light practice

strength (8 rounds)

heavy** 1 hand farmers walks x 50 feet

**Note: minimum weight is 35lb

conditioning/accessory work (1 round)

double club lateral press & side raise x 12 reps

kneeling 2 hand angle press x 12 reps

1/2 kneeling 1 hand front pullovers x 12/12 reps