general warmup (15 minutes)

shielded front pullovers x 21 reps

inside mills x 15/15 reps

outside mills x 15/15 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

2 hand mills set up and light practice

strength (20 minutes)

2 hand mills x 20 reps x 5 sets

conditioning/accessory work (1 round)

bullwhips x 12/12 reps

parry casts x 15/15 reps