general warm up (10 minutes)
2 hand halos x 30 reps
vintage swings x 15/15 reps
barbarian split squats x 10/10 reps
specific warm up (5 minutes)
side strikes set up and light practice
strength (20 minutes)
heavy side strikes  x 3/3-3/3-3/3-3/3-3/3 reps
conditioning/accessory work (2 rounds )
alternating 1 hand front cleans x 20 reps
Ahrens press x 10 reps
isometric crucifix hold x max. time