inside mills x 20/20 reps
1 hand halos x 15/15 reps
alternating barbarian rear lunges x 20 reps
specific warmup (5 minutes)
lateral lunge with lateral pull overs up and light practice
strength (20 minutes)
 lateral lunges with lateral pull overs x 12/12-10/10-8/8-6/6 reps
conditioning/accessory work (2 rounds)
double club front cleans x 10 reps
2 hand side cleans x 10/10 reps