general warmup (15 minutes)
standing figure 8’s x 30 reps
Americanas x 25 reps
BTN stretch x 60 seconds x 1/1
inside helicopters x 15/15 reps
outside helicopters x 15/15 reps
specific warmup (5 minutes)
offset front pullovers set up and light practice
strength (20 minutes)
heavy offset front pullovers x 3/3 reps x 5 sets
conditioning/accessory work (1 round)
2 hand seated twists x 30 reps
1/2 kneeling 1 hand snatches 12/12 reps