general warmup (15 minutes)

kneeling alternating chest press x 20 reps

double club front raise lunges x 20 reps

seated 2 hand twists x 30 reps

alternating 1 hand pause front cleans x 20 reps

specific warmup (5 minutes)

offset front pullovers/barbarian pullovers set up and light practice

strength (6 supersets)

one superset = heavy offset front pullovers  x 4 reps+ barbarian pullovers x 10 reps (fast)

conditioning/accessory work (1 round)

crossbody swings x 12/12 reps

bullwhips x 12/12 reps

dead-stop 1 hand side swings x 12/12 reps