general warmup (15 minutes)

mace front swing & catch x 10/10 reps

mace hand over hand toss x 20 reps

BTN stretch x 90 seconds x 1/1

launch 360’s x 15/15 reps

specific warmup (5 minutes)

Ahrens press set up and light practice

strength (20 minutes)

Ahrens press x 12-10-8-6-4 reps

conditioning/accessory work (1 round)

alternating 1 hand snatches x 20 reps

shielded front pull overs x 21 reps

kneeling  flys x 20 reps