general warm up (10 minutes)

Americanas x 50 reps

double club inside/outside mills x 20/20 reps

mace cross body swings x 15/15 reps

windshield wiper squats x 20 reps

specific warm up (5 minutes)

Ahrens press set up and light practice

strength (20  minutes)

Ahrens press x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

kneeling flys x 15 reps

paddling x 20/20 reps