general warmup (15 minutes)

2 hand front swings x 50 reps

1 hand Americanas x 25/25 reps

double club front raise lunges x 100 feet

Russian plank flys x 3/3 reps

specific warmup (5 minutes)

Ahrens press set up and light practice

strength (20 minutes)

Ahrens press x 5 reps x 5 sets

conditioning/accessory work (2 rounds)

1/2 kneeling 1 hand lateral pull overs x 10/10 reps

seated (on a bench) 1 hand angle press x 7/7 reps

Arc supine helicopters x 15/15 reps