general warmup (15 minutes)
Donnie G’s x 15/15 reps
paddling x 20/20 reps
seated 2 hand twists x 30 reps
double club lateral press side raises x 10 reps
specific warmup (5 minutes)
standing 2 hand angle press set up and light practice
strength (20 minutes)
standing 2 hand angle press x 7 reps x 5 sets
conditioning/accesory work (2 rounds)
1 hand snatches x 12/12 reps
inside outside mills x 12/12 reps