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