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