general warmup (15 minutes)

Donnie G’s x 15/15 reps

horizontal mace strikes x 12/12 reps

2 hand pause slashes x 10/10 reps

center-line press x 8 reps

specific warmup (5 minutes)

double club lateral press & 2 hand side clean set up and light practice

strength (4 supersets)

one superset = double club lateral press x 5 reps + heavy 2 hand side cleans x 5 reps

conditioning/accessory work (1 round)

walking double club front swings x 50 feet

parry casts x 12/12 reps