general warmup (15 minutes)

2 hand front swings x 65 reps

2 hand side swings x 65 reps

drumming x 40 reps

standing 2 hand Russian flys x 5 reps

specific warmup (5 minutes)

standing double arc chest press set upand light practice

strength (20 minutes)

standing double arc chest press x 8 reps

1/2 kneeling double arc chest press x 8 reps

kneeling double arc chest press x 8 reps

seated double arc chest press x 8 reps

conditioning/accessory work (1 round)

barbarian rear walking lunges x 20 steps

barbarian walking lunges x 20 steps