general warm up (10 minutes)

Arc figure 8’s to hold x 40 reps

drumming x 30 reps

barbarian pull overs x 20 reps

vintage swings x 10/10 reps

specific warm up (5 minutes)

kneeling Ahrens press set up and light practice

strength (20 minutes)

kneeling Ahrens press x 10-10-10 reps

conditioning/accessory work (2 rounds)

seated 360’s x 35 reps

crucifix squats x 15 reps