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