general warmup (15 minutes)

1 hand Americanas x 20/20 reps

1 hand standing figure 8’s x 15/15 reps

arc figure 8’s to hold x 30 reps

crucifix knee walkups x 15 reps

specific warmup (5 minutes)

double arc chest press set up and light practice

strength (20 minutes)

double arc chest presses x 5 reps x 5 sets

conditioning/accessory work (2 rounds)

Russian front raises x 6 reps

Donnie G’s x 12/12 reps