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