general warmup (15 minutes)

kneeling drumming x 35 reps

1/2 kneeling flys x 20 reps

supine helicopters x 15/15 reps

Americanas x 20 reps

mace pushdowns x 12/12 reps

specific warmup (5 minutes)

double Arc chest press set up and light practice

strength (20 minutes)

heavy double Arc chest press x 3 reps x 7 sets

conditioning/accessory work (1 round)

isometric barbarian lunge x 45 seconds x 1/1