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