general warm up (10 minutes)

standing 1 hand figure 8’s x 15/15 reps

2 hand halos x 30 reps

standing double club flys x 15 reps

specific warm up ( 5 minutes)

lunging double club front raises set up and light practice

strength (20 minutes)

lunging double club front raises  x 50 feet x 1-1-1-1

conditioning/accessory work (2 rounds)

seated Ahrens press x 12 reps {Note:  use a bench}

heavy tappers x 5/5 reps