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