General warmup  (15 minutes)

Alternating front swings  40 reps

Double club side swings x 40 reps

Standing Russian flys    5 reps

1 hand wood choppers x 12/12 reps

Specific warmup (5 minutes)

Shielded front pullovers  &  archer press set up and light practice

Strength  (4 supersets)

One superset = shielded front pullovers x 12 reps archer press x 6/6 reps

Conditioning/accessory work  (1 round)

Inside mills  x 20/20 reps

Outside mills x 20/20 reps