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