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