general warm up (10 minutes)

double club front swings x 35 reps

2 hand side cleans x 20 reps

figure 8’s to hold x 30 reps

specific warm up (5 minutes)

uppercut lunges set up and light practice

strength (20 minutes)

uppercut lunges x 5/5-5/5-5/5-5/5 reps

conditioning/accessory work (2 rounds)

paddling x 15/15 reps

double club isometric front hold x maximum time