general warmup (15 minutes)
Grinder Kord reverse flys x 15 reps
Grinder Kord flys x 15 reps
rotation pushups x 25 reps
Zercher sandbag cleans x 15 reps
specific warmup (5 minutes)
dumbbell Ahrens press set up and light practice
strength (20 minutes)
dumbbell Ahrens press x 5 reps x 5 sets
conditioning/accessory work (2 rounds)
dumbbell bench press x 12 reps
strict pullups x 12 reps
The Cave 