general warmup (15 minutes)

horizontal mace strikes x 12/12 reps

uppercut rear lunges x 12/12 reps

seated Ahrens press x 15 reps

BTN stretch x 60 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 8 sets

conditioning/accessory work (1 round)

long cycles x 40 reps

1/2 kneeling 1 hand  lateral pullovers x 15/15 reps