general warmup (15 minutes)

Russian front raises x 8 reps

double club side swings x 40 reps

figure 8’s to hold x 20 reps

BTN stretch x 60 seconds x 1/1

inside outside mills x 15/15 reps

specific warmup (5 minutes)

2 hand Arc front pullovers set up and light practice (standing & kneeling)

strength (4 rounds

one round = 2 hand Arc front pullovers (standing) x 3 reps+ (kneeling) x 3 reps

conditioning/accessory work (1 round)

windshield wiper lateral lunges x 20 reps

1/2 kneeling double club chest press x 15 reps