general warmup (15 minutes)

star complex x 1

kneeling shielded front pullovers x  21 reps

seated Ahrens x 12 reps

1/2 kneeling 2 hand twists x 25 reps

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 (1 round)

Russian front raises x 10 reps