general warmup (15 minutes)
mace paddling x 20/20 reps
double club front raise lunges x 20 reps
1 hand inside helicopters x 15/15 reps
Russian plank flys x 2/2 reps
specific warmup (5 minutes)
strength (20 minutes)
heavy offset front pullovers x 5 reps x 6 sets
conditioning/accessory work (1 round)
1/2 kneeling snatches x 10/10 reps
lateral lunge 360’s x 20 reps
extra credit (optional)
Power Wheel rollouts x 10 reps
flutter kicks x 100 reps
recline rows x 10 reps