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