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