general warmup (15 minutes)

drumming x 40 reps

Americanas x 30 reps

barbarian split squats x 12/12 reps

BTN stretch x 60 seconds x 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/accessory work (2 rounds)

1/2 kneeling wide stance flys x 15 reps

seated (on the floor) double club angle press x 10 reps