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