general warmup (15 minutes)

2 hand front swings x 40 reps

2 hand side swings x 40 reps

barbarian pullovers x 30 reps

BTN stretch x 90 second x 1/1

sliders x 15/15 reps

specific warmup (5 minutes)

2 hand angle press & recline row set up and light practice

strength ( 20 minutes)

do heavy 2 hand angle press x 5 reps in the following body positions:

seated, kneeling, 1/2 kneeling wide stance, 1/2 kneeling, standing

Note–follow each set of 2 hand angle presses with recline rows x 7 reps

conditioning/accessory work (1 round

star complex x 1

Gama casts x 15/15 reps

standing Russian flys x 5 reps