general warmup (15 minutes)

mace front swing & catch x 15/15 reps

crossbody swings x 15/15 reps

inside outside mills x 20/20 reps

seated Ahrens press x 10 reps

specific warmup (5 minutes)

standing double arc chest press set up andlight practice

strength (20 minutes)

standing double arc chest press x 8 reps x 4 sets

conditioning/accessory work (1 round)

1/2 kneeling 1 hand halos x 15/15 reps

kneeling double club snatches x 10 reps

figure 8’s to hold x 30 reps