general warmup (15 minutes)
1/2 kneeling drumming x 30 reps
kneeling Ahrens press x 15 reps
inside mills x 15/15 reps
outside mills x 15/15 reps
specific warmup (5 minutes)
double club lateral press side raises set up and light practice
strength (20 minutes)
double club lateral press side raises x 10 reps x 4 sets
conditioning/accessory work (1 round)
2 hand helicopters x 20/20 reps
Russian plank flys x 3/3 reps