general warm up (10 minutes)

Americanas x 50 reps

alternating double club front swings x 40 reps

1 hand halos x 15/15 reps

inside  mills x 15/15 reps

specific warm up (5 minutes)

double club barbarian squats set up and light practice

strength (20 minutes)

double club barbarian squats x 7 reps x 4 sets

conditioning/accessory work (1 round)

walking rotation lunges x 100 feet

Turkish get ups x 3/3 reps

angled isometric hold x max. time each side