general warmup (15 minutes)

double club side cleans x 30 reps

alternating 1 hand halos x 20 reps

Russian front raises x 6 reps

360 squats x 20 reps

specific warmup (5 minutes)

1 hand Arc standing chest press set up and light practice

strength (20 minutes)

1 hand Arc standing chest press x 7/7 reps x 4 sets

conditioning/accessory work (1 round)

Arc 2 hand front pull over walking lunges x 100 feet

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

crucifix isometric hold x 60 seconds