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