general warmup (15 minutes)

2 hand front swings x 50 reps

seated alternating chest press x 20 reps

BTN stretch x 90 seconds x 1/1

barbarian pullovers x 20 reps

kneeling Arc 300’s x 30 reps

specific warmup (5 minutes)

1/2 kneeling horizontal Arc strikes set up and light practice

strength (20 minutes)

1/2 kneeling horizontal Arc strikes x 8 reps x 6 sets

conditioning/accessory work (2 rounds)

offset mace floor press x 12/12 reps

1 hand side plank snatches x 6/6 reps