general warmup (15 minutes)

Americanas x 35 reps

1/2  kneeling double club front pullovers x 15 reps

kneeling 1 hand lateral pullovers x 15/15 reps

BTN stretch x 90 seconds x 1/1

lateral lunge 360’s x 20 reps

specific warmup (5 minutes)

double arc chest press set up and light practice

strength (20 minutes)

double arc** chest press x 7 reps x 5 sets

Note:  If you don’t have  Adex arcs just choke up 1/3 of the way on the handle of your maces

conditioning/accessory work (1 round)

1 hand seated twists x 15/15 reps

supine helicopters x 15/15 reps