general warmup (15 minutes)

2 hand front swings x 40 reps

2 hand side swings x 40 reps

2 hand standing helicopters x 30 reps

crucifix isometric horse stance x 30 seconds

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

double arc front pullover & chest press set up and light practice

strength (20 minutes)

double arc front pullover & chest press x 7 reps x 5 sets

conditioning/accessory work (2 rounds)

1/2 kneeling lateral pullovers x 10/10 reps

kneeling 1 hand halos x 15/15 reps