general warm up (10 minutes)

double club front swings x 40 reps

1/2 kneeling lateral pull overs x 10/10 rep

shielded strikes x 15 reps
specific warm up (5 minutes)

side strikes set up and light practice

strength (20 minutes)

side strikes x 7/7 reps x 4 sets

conditioning/accessory work (1 round)

double club snatches x 10 reps

star complex x 1

double club side cleans x 20 reps

parry casts x 10/10 reps