general warmup (15 minutes)

drumming x 30 reps

alternating flys x 20 reps

Russian front raises x 8 reps

long cycle rear lunges x 20 reps

specific warmup (5 minutes)

2 hand angle press & overhand recline rows set up and light practice

strength (20 minutes)

standing 2 hand angle press + overhand recline rows x 5 reps

1/2 kneeling 2 hand angle press + overhand recline rows x 5 reps

1/2 kneeling wide stance + overhand recline rows x 5 reps

kneeling 2 hand angle press + overhand recline rows x 5 reps

seated 2 hand angle press + overhand recline rows x 5 reps

conditioning/accessory work (1 round)

standing 2 hand helicopters x 15/15 reps

inside outside mills ** x 15/15 reps

**Note: aka Double mills