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