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