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