general warmup (15 minutes)

long cycle front lunges x 12/12 reps

figure 8’s to hold x 30 reps

star complex x 2

specific warmup (5 minutes)

Double Arc (short mace) standing chest press set up and light practice

strength (20 minutes)

Double Arc (short mace) standing chest press x 5 reps x 5 sets

conditioning/accessory work (1 round)

barbarian squat & lateral lunge x 10/10 reps

side plan k snatches x 8/8 reps