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