general warmup (15 minutes)
drumming x 50 reps
alternating 1 hand snatches x 20 reps
1/2 kneeling wide stance 1 hand halos x 10/10 reps
Gama casts x 15/15 reps
specific warmup (5 minutes)
offset front pullovers set up and light practice
strength (20 minutes)
heavy offset front pullovers x 7/7 reps x 4 sets
conditioning/accessory work (2 rounds)
wood choppers x 15/15 reps
double club kneeling chest presses x 15 reps