general warmup (15 minutes)

paddling x 20/20 reps

Donnie G’s x 20/20 reps

1/2 kneeling Ahrens x 15 reps

seated  (on the ground) Gama casts x 15/15 reps

specific warmup (5 minutes)

2 hand front swings x set up and light practice

strength (20 minutes)

extra heavy 2 hand front swings x 12-10-8-6-4-2 reps

Note: Use as much weight as you can safely work with.

conditioning/accessory work (2 rounds)

Power Wheel rollouts x 10 reps

Note: If you don’t have a Power Wheel do inch worms instead.

heavy 1 hand farmers walks x 25 steps