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