general warmup (15 minutes)

drumming x 40 reps

1 hand standing figure 8’s x 15/15 reps

barbarian walking lunges x 50 feet

barbarian rear walking lunges x 50 feet

specific warmup (5 minutes)

double club pause front cleans set up and light practice

strength (20 minutes)

heavy double club pause front cleans x 3 reps x 7 sets

conditioning/accessory work (2 rounds)

double club lateral press side raises x 12 reps

1/2 kneeling alternating flys x 20 reps