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