general warmup (15 minutes)

steel club archer pulls 12/12 reps

BTN stretch x 60 seconds x  1/1/1/1

2 hand helicopters x 15/15 reps

barbarian rotation lunges x 20 reps

specific warmup (5 minutes)

offset front pullovers set up and light practice

strength (20 minutes)

heavy offset front pullovers x 3/3 reps x 8 sets

conditioning/accessory work (1 round)

long cycles x 50 reps