general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

double club front swings x 40 reps

slider inch worms x 50 feet

specific warm up (5 minutes)

Ahrens press/pull ups set up and light practice

strength (4 Supersets)

one Superset = Ahrens press x 4 reps strict pull ups x 4 reps

conditioning/accessory work (2 rounds)

hollow rocks x 15 reps

side planks x 60 seconds/side

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