general warmup (15 minutes)

2 hand standing figure 8’s x 20 reps

2 hand wood choppers x 15/15 reps

long cycle rear lunges x 20 reps

1/2 kneeling wide stance 2 hand halos x 12/12 reps

specific warmup (5 minutes)

double Arc standing chest press set up and light practice

strength (20 minutes)

double Arc standing chest press x 4 reps x 6 sets

conditioning/accessory work (2 rounds)

2 hand seated (on a bench) angle press x 15 reps

1/2 kneeling Ahrens press x 12 reps

kneeling double club lateral press x 10 reps