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