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