general warm up (10 minutes)
2 hand side swings x 30 reps
2 hand front swings x 25 reps
alternating rear barbarian lunges x 20 reps
specific warm up (5 minutes)
kneeling double club chest presses set up and light practice
strength (20 minutes)
kneeling double club chest presses 15-12-9-6-3 reps
conditioning/accessory work (2 rounds)
seated double club front pull overs x 10 reps
Russian plank flys x 5/5 reps