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