general warm up (10 minutes)
alternating front swings x 40 reps
Gama casts x 30 reps
rear walking barbarian lunges x 100 feet
double club pause front cleans x 15 reps
specific warm up (5 minutes)
2 hand mills set up and light practice
strength (20 minutes)
2 hand mills x 20-16-12-8 reps
conditioning/accessory work (2 rounds)
double club side cleans & lateral pull overs x 20 reps
crucifix squats x 10 reps