general warmup (15 minutes)

double club archer pulls x 15/15 reps

1 hand figure 8’s x 12/12 reps

BTN stretch x 60 seconds x 1/1

barbarian pullovers x 20 reps

specific warmup (5 minutes)

double club angle press set up and light practice

strength (20 minutes)

double club angle press x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

1/2 kneeling double club lateral pullovers x 10 reps

1/2 kneeling wide stance front pullovers x 10 reps