general warm up (10 minutes)
“palm up” resistance band pull a parts x 50 reps
diagonal pull a parts x 25/25 reps
diamond push ups x 15 reps
wide grip recline bar rows x 15 reps
specific warm up (5 minutes)
isometric overhand pulls set up and practice
strength (5 rounds)
isometric overhand pulls x max. effort
conditioning/accessory work (3 rounds)
dumbbell pull overs x 10 reps
pause bat wing rows x 10 reps
