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general warmup (15 minutes)

barbarian walking lunges x 50 feet

2 hand wood choppers x 20/20 reps

double club snatches x 12 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

double mills set up and light practice

strength (20 minutes)

double mills x 15 reps x 6 sets

conditioning/accessory work (1 round)

seated alternating flys x 20 reps

kneeling double club front raises x 12 reps