general warmup (15 minutes)

figure 8’s to hold x 30 reps

long cycles x 25 reps

double club lateral press side raises x 10 reps

2 hand helicopters x 15/15 reps

specific warmup (5 minutes)

alternating flys set up and light practice

strength (20 minutes)

alternating flys x 20/16/12/8 reps

conditioning/accessory work (1 round)

seated Ahrens press x 12 reps

seated 2 hand twists x 30 reps