general warmup (15 minutes)

horizontal mace strikes x 15/15 reps

1 hand wood choppers x 12/12 reps

paddling x 20/20 reps

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

offset front pullovers set up and light practice

strength (20 minutes)

heavy offset front pullovers x 2/2 reps x 6 sets

conditioning/accessory work (2 rounds)

kneeling 1 hand lateral press x 10/10 reps

offset mace floor press x 12/12 reps