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