general warmup (15 minutes)

Americanas x 30 reps

inside mills x 15/15 reps

shielded front pullovers x 21 reps

crucifix knee walkups x 20 reps

specific warmup (5 minutes)

1 hand diagonal press** set up and light practice

**press the club chest height 45 degrees across the body to the opposite shouler, at lockout crush-grip the club, pack the shoulders, & activate pecs

strength (20 minutes)

1 hand  diagonal press** x 12/12 reps x 4 sets

conditioning/accessory work (1 round)

kneeling alternating flys x 24 reps

s hand wood choppers x 15/15 reps