general warm up (10 minutes)

double club inside/outside mill** x 20/20 reps

**”inside outs”

alternating 1 arm flys x 20 reps

alternating barbarian  rear lunges x 20 reps

specific warm up (5 minutes)

1/2 kneeling diagonal pull overs set up and light practice

strength (20 minutes)

1/2 kneeling diagonal pull overs x 10/10-10/10-10/10 reps

conditioning/accessory work (1 round)

seated 10-to-2 x 15 reps

Russian front raises x 15 reps