general warm up (10 minutes)
figure 8 to hold x 30 reps
inside helicopters x 20 reps
outside helicopters x 20 reps
specific warm up (5 minutes)
double club chest press front raise set up and light practice
strength (20 minutes)
double club chest press front raise x 10-10-10 reps
conditioning/accessory work (2 rounds)
double club lateral pull overs x 10 reps
crucifix isometric hold x maximum time