general warmup (15 minutes)

shielded front pullovers x 24 reps

uppercut press x 12/12 reps

1 hand wood choppers x 15/15 reps

1/2 kneeling 1 hand lateral pullovers x 12/12 reps

specific warmup (5 minutes)

double Arc horizontal press set up and light practice

strength (20 minutes)

double Arc (short mace) horizontal press x 7 reps x 5 sets

conditioning/accessory work (1 round)

side plank snatches x 7/7 reps

offset mace floor press x 12/12 reps