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