general warm up (10 minutes)

2 hand side swings x 30 reps

cross body mace swings x 10/10 reps

2 hand standing figure 8’s x20 reps

1/2 kneeling 1 hand front pull overs x 10/10 reps

specific warm up (5 minutes)

double club pause front cleans set up and light practice

strength (20  minutes)

heavy double club pause front cleans x 5 reps x 5 sets

conditioning/accessory work (2 rounds)

double club lateral pull overs x 10 reps

alternating rear barbarian lunges x 20 reps