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