general warm up (15 minutes)

double club front swings x 35 reps

2 hand wood choppers x 12/12 reps

uppercut front lunges x 10/10 reps

lateral press rear lunges x 10/10 reps

specific warm up (5 minutes)

double club side cleans & lateral pull overs set up and light practice

strength (20 minutes)

double club side cleans & lateral pull overs 20-18-15-12 reps

conditioning/accessory work (2 rounds)

1 hand  360’s x 10/10 reps

shielded strikes x 21 reps

dead-stop 1 hand side swings x 10/10 reps