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