general warm up (10 minutes)

Americanas x 50 reps

2 hand front swings x 40 reps

drumming x 30 reps

barbarian split squats x 10/10 reps

specific warm up (5 minutes)

lunging tappers set up and light practice

strength (20 minutes)

lunging tappers x 5/5-5/5-5/5-5/5 reps

conditioning/accessory work (2 rounds)

double club pause front cleans x 5 reps

double club lateral press side raises x 10 reps