general warm up (10 minutes)

star complex x 1

double club alternating flys x 16 reps

sliders x 12/12 reps

walking 2 hand front swings x 100 feet

specific warm up (5 minutes)

lunging tappers set up and light practice

strength (20 minutes)

lunging tappers x 7/7 reps x 4 sets

conditioning/accessory work (10 minutes)

double club club lateral press and side raises x 10 reps

angled isometric mace hold x 60 seconds each side