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