general warmup (15 minutes)
Arc figure 8’s to hold x 30 reps
star complex x 1
windshield wiper front lunges x 20 reps
seated double club flys x 15 reps
specific warmup (5 minutes)
crucifix squats set up and light practice
strength (20 minutes)
crucifix squats x 12-9-6-3 reps
conditioning/accessory work (2 rounds)
double club side swings x 40 reps
double club front swings x 30 reps
1 hand snatches x 10/10 reps