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