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