general warmup (15 minutes)

barbarian rotation lunges x 20 reps

figure 8’s to hold x 30 reps

drumming x 40 reps

inside outside mills x 15/15 reps

specific warmup (5 minutes)

double Arc centerline press set up and light practice

strength (20 minutes)

double Arc centerline press x 5 reps x 5 sets

conditioning/accessory work (1 round)

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

Russian plank flys x 3/3 reps