general warmup (15 minutes)

drumming x 50 reps

windshield wiper lateral lunges x 25 reps

kneeling 1 hand lateral pullovers x 15/15 reps

wood choppers x 15/15 reps

specific warmup (5 minutes)

double club angle press & recline rows set up and light practice

strength (5 supersets)

one superset =heavy double club angle presses x 5 reps + recline rows x 8 reps

conditioning/accessory work (1 round)

long cycles x 30 reps

uppercut presses x 1/10 reps

double club snatches x 12