general warmup(15 minutes)

drumming x 40 reps

1/2 kneeling snatches x 10/10 reps

seated double club chest press x 10 reps

specific warmup (5 minutes)

double club lateral presses set up and light practice

strength (20 minutes)

^{double club lateral presses x 10 reps x 4 sets}

conditioning/accessory work (2 rounds)

1 hand Arc 360’s x 10/10 reps

double club flys x 15 reps

Russian front raises x 12 reps