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