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