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