general warmup (15 minutes)
1 hand front swings x 20/20 reps
2 hand side cleans x 30 reps
windshield wiper squats x 20 reps
BTN stretch x 90 seconds x 1/1
specific warmup (5 minutes)
Arc 2 hand mills set up and light practice
strength (20 minutes)
Arc 2 hand mills x 20 reps x 4 sets
conditioning/accessory work (1 round)
Russian front raises x 12 reps