general warm up (15 minutes)

alternating hand side swings x 30 reps

double club “inside outs” x 10/10 reps

2 hand standing figure 8’s x 25 reps

1 hand mace front swing catch x 10/10 reps

specific warm up (5 minutes)

double club pause front cleans set up and light practice

strength (20 minutes)

double club pause front cleans x 7 reps x 4 sets

conditioning/accessory work (2 rounds)

kneeling Ahrens press x 12 reps

launch 360’s 15 reps

battering rams x 20 reps