general warm up (10 minutes)

Americanas x 50 reps

double club inside/outside mills x 15/15 reps

BTN stretch 60 seconds x 1/1/1/1

specific warm up (5 minutes)

360 alternating rear lunges set up and light practice

strength (20 minutes)

360 alternating rear lunge x 20-20-20 reps

conditioning/accessory work (2 rounds)

double club lateral press raises x 15 reps

standing mace helicopters x 20 reps