general warm up (10 minutes)
alternating front swings x 40 reps
1 hand halos x 20/20 reps
barbarian alternating rear lunges x 20 reps
specific warmup (5 minutes)
set up and light practice
strength (20 minutes)
1 hand side cleans x 12/12-10/10-8/8-6/6 reps
conditioning/accessory work (2 round)
2 hand figure 8’s x 20 reps
windmills x 5/5 reps