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