general warmup (15 minutes)
Americanas x 40 reps
barbarian lateral walking lunges x 100 feet
walking 2 hand front swings x 100 feet
specific warmup (5 minutes)
300’s knee walkups set up and light practice
strength (10 rounds)
one round = 300’s x 2 reps + knee walkups x 2 reps
conditioning/accessory work (2 rounds)
double club Piranha press x 10 reps
dead-stop 1 hand side swings x 12/12 reps