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