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