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