general warmup (15 minutes)
1 hand long cycles x 20/20 reps
1 hand Americanas x 20/20 reps
double front raise lunges x 100 feet
specific warmup (5 minutes)
1/2 kneeling double club flys set up and light practice
strength (20 minutes)
1/2 kneeling double club flys x 12 reps x 4 sets
conditioning/accessory work (2 rounds)
seated double club front pullovers x 15 reps
kneeling 1 hand snatches x 8/8 reps