general warmup (15 minutes)

crossbody swings x 15/15 reps

horizontal mace strikes x 12/12 reps

BTN stretch x 60 seconds x 1/1/1/1

2 hand pause squat cleans x 10reps

specific warmup (5 minutes)

2 hand mills set up and light practice

strength (8 rounds)

one round =2 hand mills x 30 seconds + rest x 30 seconds

conditioning/accessory work (1 round)

1/2 kneeling wide stance Ahrens press x 15 reps

1/2 kneeling parry casts x 15/15 reps