general warm up (15 minutes)

1/2 kneeling drumming x 30 reps

seated double club front pullovers x 15 reps

lateral lunge 360’s x 20 reps

specific warm up (5 minutes)

side cleans set up and light practice

strength (20 minutes)

heavy side cleans x 10 rep x 4 sets

conditioning/accessory work (2 rounds)

dead-stop side swings x 10/10 reps

seated alternating flys x 20 reps