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