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