general warmup (15 minutes)
walking 2 hand front swings x 5o feet
figure 8’s to hold x 35 reps
uppercut press x 10/10 reps
mace paddling x 20/20 reps
specific warmup (5 minutes)
double club clean & angle press set up and light practice
strength (20 minutes)
double club clean & angle press x 7 reps x 5 sets
conditioning/accessory work (1 round)
star complex x 2