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