general warmup (15 minutes)

inside  mills x 20/20 reps

outside mills x 20/20 reps

crucifix lateral lunges x 15 reps

specific warmup (5 minutes)

long cycle rear lunge + double club angle press set up and light practice

strength (3 supersets)

one superset = long cycle rear lunge x 12 reps + double club angle press x 12  reps

conditioning/accessory work (1 round)

supine helicopters x 15/15 reps

seated 1 hand lateral pullovers x 12/12 reps