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