general warm up (10 minutes)

vertical pull a parts x 35 reps

clock push ups x once around the clock

seated resistance band pause rows x 10 reps

leg scissors x 20 reps

specific warm up (5 minutes)

strict overhead chain press set up and light practice

strength (20 minutes)

strict overhead chain press x 5 reps x 5 sets

conditioning/accessory work (1 round)

JM press x 8 reps

wrist rollers x 10 reps

seated EZ bar curls x 12 reps

 

 

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