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