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