general warmup (15 minutes)

paddling x 20/20 reps

barbarian lateral walking lunges x 15/15 reps

high horse stance double club horizontal press x 15 reps

BTN stretch x 90 seconds x 1/1

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)

dead-stop pause 2 hand side cleans x 8/8 reps

crossbody swings x 12/12 reps