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