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