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