general warmup (15 minutes)

walking 2 hand front swings x 50 feet

seated drumming x 30 reps

1/2 kneeling wide stance Ahrens press x 10 reps

paddling x 20/20 reps

specific warmup (5 minutes)

dead-stop side swings set up and light practice

strength (20 minutes)

dead-stop side swings x 10/10 reps x 4 sets

conditioning/accessory work (1 round)

double Arc horizontal press x 12 reps

Russian front raises x 6 reps