General warm up (10 minutes)
Resistance band vertical pull a parts x 50 reps
“Palms up” resistance band pull a parts x 50 reps
Elevated push ups x 20 reps
Barbarian walking lunges x 100 feet
Specific warm up (5 minutes)
Ahrens press set up and light practice
Strength (20 minutes)
Ahrens press x 5-5-5-5-5 reps
Conditioning/accessory work (2 rounds)
Russian front raises x 10 reps
Diamond push ups x 15 reps
Kettlebell V press x 10 reps
The Cave 