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