general warmup (15 minutes)

standing figure 8’s to hold x 30 reps

BTN stretch x 90 seconds x 1/1

sliders x 15/15 reps

long cycle alternating front lunges x 20 reps

specific warmup (5 minutes)

2 hand angle press set up and light practice

strength (20 minutes)

2 hand angle  press x 8 reps

1/2 kneeling 2 hand angle press x 8 reps

kneeling 2 hand angle press x 8 reps

1/2 kneeling wide stance 2 hand angle press x 8 reps

conditioning/accessory work (1 round)

inside outside mills x 15/15 reps

seated alternating flys x 20 reps

side plank snatches x 7/7 reps