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