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