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