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