general warmup (15 minutes)

mace front swing & catch x 12/12 reps

hand to hand toss x 20 reps

centerline press x 10 reps

BTN stretch x 60 seconds x 1/1

slider squats  x 10/10 reps

specific warmup (5 minutes)

2 hand pause side cleans set up and light practice

strength (4 supersets)

one superset = heavy 2 hand pause** side cleans x 15 reps + rotation pushups x 8 reps

**Do a 3 second isometric hold when catch the club, before you cast it out for the next rep.

conditioning/accessory work (1 round)

figure 8’s to hold x 25 reps

barbarian isometric horse stance x 45 seconds

standing 2 hand figure 8’s x 25 reps

extra credit (optional)

dips x 10-8-6-4 reps