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