general warmup (15 minutes)

double club lateral press side raises x 10 reps

1 hand pause side cleans x 12/12 reps

seated 2 hand twists (use a short mace/Arc) x 30 reps

1 hand wood choppers x 15/15 resp

specific warmup (5 minutes)

offset front pullovers set up and light practice

strength (20 minutes)

heavy offset front pullovers x 4/4 reps x 8 sets

conditioning/accessory work (1 round)

barbarian isometric lunge x 60 seconds x 1/1