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