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