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