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