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