general warmup (15 minutes)

inside mills x 15/15 reps

outside mills x 15/15 reps

barbarian pullovers x 30 reps

alternating 1 hand snatches x 20 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

Russian plank flys set up and light practice

strength (20 minutes)

Russian plank flys x 2/2 reps x 4 sets

conditioning/accessory work (1 round)

300’s x 75 reps