general warmup (15 minutes)

Donnie G’s x 20/20 reps

mace paddling x 20/20 reps

seated 2 hand angle press x 15 reps

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

offset front pullovers up and light practice

strength (20 minutes)

offset front pullovers x 7/7 reps x 5 sets

conditioning/accessory work (1 round)

offset mace floor press x 12/12 reps

1/2 kneeling double club flys x 20 reps