general warmup (15 minutes)

2 hand wood choppers x 15/15 reps

crucifix knee walkups x 15 reps

horizontal mace strikes x 10/10 reps

specific warmup (5 minutes)

offset front pull overs set up and light practice

strength (20 minutes)

heavy offset front pull overs x 4/4 reps x 6 sets

conditioning/accessory work (1 round)

kneeling double club flys x 15 reps

1/2 kneeling double club lateral pull overs x 15 reps

seated (on the floor) 2 hand angle press x 15 reps