general warm up (10 minutes)

clock push ups x twice around the clock

kettlebell suitcase swings x 35 reps

sandbag shouldering x 10/10 reps

sandbag BTN strict press x 10 reps

specific warm up (5 minutes)

Z press set up and light reps

strength (20 minutes)

Z press x 5/5/5/5/5 reps

conditioning/accessory work (3 rounds)

seated Adex club pull overs x 10 reps

seated Adex club isometric crucifix hold x max. time

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