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