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