general warmup (15 minutes)

star complex x 2

windshield wiper squats x 20 reps

walking 2 hand front swings x 40 reps

seated 1 hand side raises x 12/12 reps

BTN stretch x 90 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)

seated double club chest press x 15 reps

1/2 kneeling Russian flys x 4 reps