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