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