general warmup (15 minutes)

figure 8’s to hold x 30 reps

grave digger lateral lunges x 12/12 reps

kneeling alternating flys x 20 reps

1/2 kneeling 1 hand lateral pullovers x 12/12 reps

specific warmup (5 minutes)

2 hand halos & resistance band diagonal pull a parts  set up and light practice

strength (20 minutes)

Do 2 hand halos x 10/10 reps at each of these body positions:

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

Note:  Do resistance band diagonal pull a parts  x 15/15  reps after each set

conditioning/accessory work (1 round)

barbarian pullovers x 25 reps

Russian front raises x 8 reps