general warmup (15 minutes)

drumming x 40 reps

1/2 kneeling alternating flys x 20 reps

barbarian rear walking lunges x 100 feet

double Arc front pause cleans x 10 reps

specific warmup (5 minutes)

double Arc standing chest press set up and light practice

strength (20 minutes)

double Arc standing chest press x 5 reps x 5 sets

conditioning/accessory work (2 rounds)

long cycles x 30 reps

barbarian squats x 15 reps