general warmup (15 minutes)

drumming x 40 reps

paddling x 20/20 reps

long cycles x 30 reps

battering rams x 10/10 reps

specific warmup (5 minutes)

2 hand angle press set up and light practice

strength (20 minutes)

heavy 2 hand angle press x 5 reps x 5 sets

conditioning/accessory work (1 round)

2 hand helicopters x 12/12 reps

1/2 kneeling lateral 1 hand press x 10/10 reps

seated 1 hand front pullovers x 10/10 reps