general warmup (15 minutes)

2 hand front swings x 40 reps

barbarian lateral walking lunges x 20 reps

1/2 kneeling Ahrens press x 12 reps

2 hand helicopters x 15/15 reps

specific warmup (5 minutes)

double arc chest press set up and light practice

strength (20 minutes)

double arc chest press x 8 reps x 4 sets

conditioning/accessory work (1 round)

long cycle rear lunges x 20 reps

bull whips x 15/15 reps