general warmup (15 minutes)
Arc front pullover lunges x 20 reps
seated Ahrens press x 15 reps
Russian plank flys x 2/2 reps
2 hand helicopters x 15/15 reps
specific warmup (5 minutes)
double club angle press set up and light practice
strength (20 minutes)
double club angle press x 8 reps x 4 sets
conditioning/accessory work (1 round)
sliders x 15/15 reps