general warmup (15 minutes)
Donnie G’s x 15/15 reps
double club lateral lunge flys x 20 reps
long cycles x 25 reps
2 hand pause squat cleans x 15 reps
specific warmup (5 minutes)
double club center-line press** set up and light practice
strength (20 minutes)
double club center-line** press x 7 reps x 4 sets
**Note: At full extension squeeze your hands together hard for 5 seconds
conditioning/accessory work (2 rounds)
1/2 kneeling horizontal Arc (short mace) strikes x 12/12 reps
double club kneeling front pullovers x 12 reps