general warm up (10 minutes)

1 hand standing figure 8’s x 15/15 reps

Americanas x 40 reps

inside mills x 15/15 reps

Ahrens press x10 reps

specific warm up (5 minutes)

battering rams set up and light practice

strength (20 minutes)

battering rams x 10/10-10/10-10/10 reps

conditioning/accessory work (2 rounds)

paddling x 20/20 reps

heavy tappers x 5/5 reps