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