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