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