general warm up (10 minutes)

double club outside helicopters x 20 reps

1 hand halos x 15/15 reps

barbarian walking lunges x 100 feet

specific warm up (5 minutes)

side strikes set up and light practice

strength (20 minutes)

heavy side strikes x 7/7 reps x 4 sets

conditioning/accessory work (2 rounds)

windshield wiper squats x 15 reps

kneeling double club front pull overs x 12 reps

1/ 2 kneeling Ahrens press x 9 reps