general warmup (15 minute)

drumming x 30 reps

alternating flys x 20 reps

alternating front swings x 50 reps

BTN stretch x 60 seconds x 1/1

windshield wiper lateral lunges x 20 reps

specific warmup (5 minutes)

offset front pullovers set up and light practice

strength (20 minutes)

offset front pullovers x 10/10 reps x 4 sets

conditioning/accessory work (1 round)

1 hand long cycles x 25/25 reps