general warmup (15 minutes)
barbarian squats x 15 reps
figure 8’s to hold x 25 reps
horizontal mace strikes x 12/12 reps
windshield wiper lateral lunges x 20 reps
BTN stretch x 60 seconds x 1/1
specific warmup (5 minutes)
offset front pullovers set up and light practice
strength (20 minutes)
offset front pullovers x 15/15-12/12-9/9-6/6-3/3 reps
conditioning/accessory work (1 round)
alternating pause front cleans x 20 reps
side plank snatches x 8/8 reps