general warmup (15 minutes)

crucifix squats x 20 reps

1/2 kneeling 1 hand lateral pullovers x 12/12 reps

kneeling double club front pullovers x 15 reps

BTN stretch x 90 seconds x 1/1

2 hand standing figure 8’s x 30 reps

specific warmup (5 minutes)

arc 360’s set up and light practice

strength (20 minutes)

arc 360’s x 20 reps at each body position-

standing , 1/2 kneeling, 1/2 kneeling wide stance, kneeling, seated

conditioning/accessory work (1 round)

alternating flys x 20 reps

angled isometric hold x 30 seconds each side