general warm up (10 minutes)

resistance band diagonal pull a parts x 25/25 reps

resistance band pause face pulls x 20 reps

medicine ball chest passes x 10 reps

specific warm up (5 minutes)

superset set up and light practice

strength (4 supersets)

one superset = JM press x 8 reps + close grip grappler rows x 8 reps

conditioning/accessory work (1 round)

lateral sledge hammer strikes x 10/10 reps

keg power press x 10 reps

Zottman curls x 10 reps

 

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