general warm up (10 minutes)

resistance band pause face pulls x 20 reps

dumbbell star complex x 1

Power Wheel roll puts x 10 reps

pike push ups x 10 reps
specific warm up (5 minutes)

Z press set up and light practice

strength (20 minutes)

Z press x 3 reps x 4 sets
conditioning/accessory work (2 rounds)

Meadows rows x 7/7 reps

tri-set tricep complex x 4

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