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