general warmup (15 minutes)

walking double club front swings x 50 reps

double club side swings x 40 reps

crucific knee walkups x 15 reps

Donnie G’s x 15/15 reps

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 8 sets

conditioning/accessory work (1 round)

uppercut press x 12/12 reps

horizontal mace strikes x 12/12 reps