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