general warm up (10 minutes)
double club front swings x 50 reps
rotation walking lunges x 100 feet
inside helicopters x 20/20 reps
1 hand halos x 15/15 reps
specific warm up (5 minutes)
double club side clean & lateral pull over set up and light practice
strength (20 minutes)
double club side clean & lateral pull over x 20-16-12-8 reps
conditioning/accessory work (2 rounds)
Turkish get ups x 3/3 reps
double club horse stance isometric hold x maximum time
