general warm up (10 minutes)

alternating front swings x 30 reps

double club side swings x 25 reps

2 hand halos x 20 reps

specific warm up (5 minutes)

side strikes set up and light practice

strength (20 minutes)

heavy side strikes x 4/4 reps x 6 sets

conditioning/accessory work (2 rounds)

bull whips x 10/10 reps

Ahrens press x10 reps