120 min
Warm up for 20 min
1.GS
A. HSW 15 min
- Drills
- 10 m.
B. Bfly 10 min
- 35 reps
C. Bfly CTB 15 min
- Box drills x 4
- Swing + CTB 3+3 x 4

2.Strength
A. Back squat
Build to challenging set of 8 (RiR 2-3)
-then-
2x8 @ last working weight
- Rest as needed

3.Accessory
A) DB Z-Press 3x8 (Heavy) - 15 20 20 lbs
B) DB Single arm High pull 3x8+8 - 15 15 15 lbs
C) Ring face pull 3x6-10 - 8 8 8
- Rest 60 s between sets, alternate exercises-