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