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