general warm up (10 minutes)

double  club drumming x 30 reps

2 hand standing figure 8’s x 20 reps

1 arm front plank x 45 seconds x 1/1

Sanddune plyo push  ups x 10 reps

specific warm up (5 minutes)

1 arm bench press set up and light practice

strength (20 minutes)

1 arm bench press x 4/4-4/4-4/4-4/4-4/4 reps

conditioning/accessory work (2 rounds)

Grinder Kord  chest press** x 5 reps

Grinder Kord recline rows** x 5 reps

**CrossCore style

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