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