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