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