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