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