general warmup (15 minutes)

barbarian walking lunges x 15 reps

barbarian rear walking lunges x 15 reps

seated 2 hand twists x 30 reps

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

Americanas x 30 reps

specific warmup (5 minutes)

pendulum pull overs set up and light practice

strength (20 minutes)

pendulum pullovers x 15 reps x 6 sets

conditioning/accessory work (1 round)

seated (on the floor) double club lateral pullovers x 15 reps

1/2 kneeling wide stance 2 hand angle press x 15 reps

barbarian knee walkups x 15 reps