general warm up (10 minutes)

Americanas x 50 reps

wood choppers x 20/20 reps

double club front raise lunges x 50 feet

specific warm up (5 minutes)

double club isometric horse stance hold set up and practice

strength (5 rounds)

double club isometric horse stance hold

one round = 30 seconds hold + 30 seconds

conditioning/accessory work (2 rounds)

double club lateral pull overs x 12 reps

Turkish get ups x 3/3