general warmup (15 minutes)

barbarian rear walking lunges x 50 feet

barbarian walking lunges x 50 feet

1/2 kneeling 1 hand snatches x 10/10 reps

inside helicopters x 15/15 reps

archer press x 12/12 reps

specific warmup (5 minutes)

standing double arc chest press set up and light practice

strength (20 minutes)

heavy standing double arc chest presses x 5 reps x 5 sets

conditioning/accessory work (1 round)

2 hand side swings x 30 reps

long cycles x 30 reps

Americanas x 30 reps