general warmup (5 minutes)
double club front raise lunges x 100 feet
long cycles x 30 reps
Arc figure 8’s to hold x 30 reps
double club snatches x 12 reps
specific warmup (5 minutes)
standing double Arc chest press set up and light practice
strength (20 minutes)
standing double Arc chest press x 5 reps x 5 sets
conditioning/accessory work (2 rounds)
alternating lateral pull overs x 20 reps
double club isometric horse stance x 45 seconds