general warm up (15 minutes)
double club front swings x 50 reps
1 hand lateral press side raise x 10/10 reps
crucifix squats x 10 reps
wood choppers x 15/15 reps
specific warm up (5 minutes)
2 hand mills set up and light practice
strength (8 rounds)
one round = 2 hand mills 30 seconds + rest x 30 seconds
conditioning/accessory work (2 rounds)
isometric lever hold x 60 seconds
1/2 kneeling double club chest press x 15 reps