general warmup (15 minutes)

star complex x 1

uppercut front lunges x 12/12 reps

tappers x 8/8 reps

Russian plank flys x 3/3 reps

specific warmup (5 minutes)

set up and light practice

strength (4 sets)

seated (on a bench) heavy 2 hand angle presses x 7 reps

conditioning/accessory work (2 rounds)

battering rams x 15/15 reps

paddling x 20/20 reps