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