general warm up (10 minutes)

2 hand front swings x 50 reps

inside mills x 20/20 reps

barbarian split squats x 10/10 reps

specific warm up (5 minutes)

lateral press side raise set up and light practice

strength (20 minutes)

lateral press side raise x 10-10-10 reps

conditioning/accessory work (2 rounds)

2 hand side swings x 30 reps

360’s x 30 reps