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