general warmup (15 minutes)

1 hand side clean & press x 10/10 reps

1 hand inside helicopters x 15/15 reps

barbarian squats x 20 reps

barbarian pullovers x 20 reps

specific warmup (5 minutes)

seated Arc 360’s set up and light practice

strength (20 minutes)

seated Arc 360’s x 20 reps x 5 sets

conditioning/accessory work (2 rounds)

Ahrens press x 12 reps

double club isometric horse stance x 45 seconds