general warm up (10 minutes)

shielded strikes x 21 reps

kneeling 1 hand halos x 12/12 reps

1 hand side swings x 15/15 reps

torch press x 10 reps
specific warm up (5 minutes)

double club pause front cleans set up and light practice
strength (20 minutes)

heavy double club pause front cleans x 3 reps x 5 sets
conditioning/accessory work (2 rounds)

grave digger rear lunges x 7/7 reps

seated 360’s x 30 reps