general warmup (15 minutes)

star complex x 1

1/2 kneeling alternating flys x 20 reps

1/2 kneeling wide stance 1 hand side raises x 10/10 reps

mace paddling x 20/20 reps

specific warmup (5 minutes)

offset front pullovers set up and light practice

strength (20 minutes)

offset front pullovers x 12/12 reps x 4 sets

conditioning/accessory work (1 round)

Donnie G’s x 15/15 reps

barbarian pullovers x 20 reps