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