general warmup (15 minutes)
star complex x 1
uppercut front lunges x 12/12 reps
tappers x 8/8 reps
Russian plank flys x 3/3 reps
specific warmup (5 minutes)
set up and light practice
strength (4 sets)
seated (on a bench) heavy 2 hand angle presses x 7 reps
conditioning/accessory work (2 rounds)
battering rams x 15/15 reps
paddling x 20/20 reps