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