general warmup (15 minutes)

1/2 kneeling lateral press side raises x 10/10 reps

BTN stretch x 60 seconds x 1/1/1/1

bullwhips x 12/12 reps

360 squats x 15 reps

specific warmup (5 minutes)

double Arc pause chest press**set up and light practice

strength (20 minutes)

double Arc pause chest press** x 3 reps x 8 sets

**aka horizontal press

conditioning/accessory work (1 round)

1 hand long cycle rear lunges x 12/12 reps

Arc front pullovers x 15 reps