general warm up (15 minutes)
Americanas x 50 reps
double club front swings x 50 reps
Russian front raises x 12 reps
double club snatches x 10 eps
specifc warm up (5 minutes)
lunge complex set up and light practice
strength (2 rounds)
one round = lateral lunge 360’s x 4/4 reps + front lunge 2 hand front pull overs x 4 reps + barbarian rear lunge x 4 rep
conditioning/accessory work (2 rounds)
alternating double club flys x 12 reps
seated double club lateral pull overs x 12 reps