general warmup (15 minutes)

Americanas x 30 reps

alternating kneeling flys x 20 reps

1/2 kneeling wide stance diagonal pullovers x 12/12 reps

specific warmup (5 minutes)

1/2 kneeling double club chest press set up and light practice

strength (20 minutes)

1/2 kneeling double club chest press x 4 reps x 8 sets

conditioning/accessory work (1 round)

2 hand slash x 8/8 reps

alternating 1 hand snatch x 20 reps

seated 2 hand twists x 30 reps