general warmup (15 minutes)

1 hand standing figure’s x 20/20 reps

seated double club lateral pullovers x 15 reps

windshield wiper rear lunges x 20 reps

double club snatches x 12 reps

specific warmup (5 minutes)

long cycle front lunges set up and light practice

strength (20 minutes)

long cycle front lunges x 5/5 reps x 6 sets

conditioning/accessory work (2 rounds)

Russian front raises x 12 reps

2 hand offset front pullovers (formerly called side strikes) x 15/15 reps

isometric lever hold x 45 seconds