general warmup (15 minutes)

figure 8’s to hold x 30 reps

star complex x 2

BTN stretch x 60 seconds x 1/1

standing Russian flys x 5 reps

specific warmup (5 minutes)

offset front pullovers set up and light practice

strength (20 minutes)

heavy offset front pullovers x 3/3 reps x 6 sets

conditioning/accessory work (2 rounds)

1/2 kneeling wide stance Ahrens press x 12 reps

kneeling double club side raises x 8 reps