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