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