general warm up (15 minutes)

BTN stretch x 60 seconds x 1/1/1/1

specific warm up (5 minutes)

seated 300’s set up and light practice

strength (20 minutes)

seated 300’s x 20 reps x 4 sets

conditioning/accessory work (2 rounds)

kneeling double club front pull overs x 15 reps

1/2 kneeling Ahrens press x 10 reps