general warm up (15 minutes)

kneeling double club flys x 15 reps

Russian plank flys x 5/5 reps

barbarian pull overs x 25 reps

1/2 kneeling Ahrens press x 10 reps

specific warm up (5 minutes)

slider rear lunges set up and light practice

strength (20 minutes)

slider rear lunges x 7/7 reps x 4 sets

conditioning/accessory work (2 rounds)

double club lateral presses x 12 reps

seated 1 hand 360’s x 10/10

1 hand 300’s x 20 reps