general warm up (10 minutes)
Americanas x 50 reps
inside helicopters x 15/15 reps
BTN stretch x 90 seconds x 1/1
specific warm up (5 minutes)
double club side cleans & lateral pull overs set up and light practice
strength (20 minutes)
double club side cleans & lateral pull overs x 20-16-12-8 reps
conditioning/accessory work (2 rounds)
10-to-2 x 20 reps
side strikes x 10/10 reps