general warmup (15 minutes)

double club front swings x 50 reps

barbarian lateral walking lunges x 100 feet

star complex x 2

BTN stretch x 60 seconds x 1/1/1/1

specific warmup (5 minutes)

double Arc chest press set up and light practice

strength (20 minutes)

double Arc chest press x 7 reps  x 5 sets

conditioning/accessory work (2 rounds)

parry casts x 12/12 reps

seated (on the floor) 2 hand halos x 12/12 reps