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