general warmup (15 minutes)

drumming x 30 reps

standing double club flys x 15 reps

barbarian knee walkups x 20 reps

BTN stretch x 60 seconds x 1/1/1/1

lateral lunge 360’s x 20 reps

specific warmup (5 minutes)

seated (on a bench) 2 hand angle press set up and light practice

strength (20 minutes)

seated (on a bench) 2 hand angle press x 8 reps x 4 sets

conditioning/accessory work (1 round)

sliders x 20/20 reps

angles isometric hold x 45/45 seconds