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