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