general warmup (15 minutes)

barbarian pullovers x 20 reps

2 hand helicopters x 12/12 reps

2 hand front raise lunges x 12/12 reps

BTN stretch x 60 seconds x 1/1/1/1

specific warmup (5 minutes)

offset front pullovers set up and light practice

strength (20 minutes)

heavy offset front pullovers x 4/4 reps x 6 sets

conditioning/accesory work (2 rounds)

2 hand  front squat cleans x 15 reps

dead-stop side swings x 10/10 reps