general warmup (15 minutes)

2 hand standing figure 8’s x 20 reps

1 hand lateral press & side raise x 10/10 reps

long cycles x 30 reps

BTN stretch x 90 seconds x  1/1

seated 2 hand halos x 20 reps

specific warmup (5 minutes)

Arc (short mace) pullover walking lunges** & bench dips set up and light practice

Note: Step into the lunge first then do the pullover.

strength (4 rounds)

one round = Arc (short mace) pullover walking  lunges**  x 10 reps +  bench dips x 10 reps

conditioning/accessory work (1 round)
45 to 90 degree leg lifts x 20 reps

star complex x 2