general warmup (15 minutes)

uppercut front lunges x 12/12 reps

horizontal mace strikes x 10/10 reps

1 hand Americanas x 15/15 reps

shielded front pullovers x 24

specific warmup (5 minutes)

double club lateral press &side raise set up and light practice

strength (20 minutes)

double club lateral press & side raise x 4 reps x 6 sets

conditioning/accessory work (1 round)

rotation front lunge x 2o reps

seated 2 hand twists x 30 reps