general warmup (15 minutes)
walking 2 hand front swings x 50 feet
barbarian lateral lunges x 15/15 reps
2 hand helicopters x 20/20 reps
offset mace floor presses x 12/12 reps
BTN stretch x 60 seconds x 1/1
specific warmup (5 minutes)
2 hand mills set up and light practice
strength (20 minutes)
2 hand mills x 12/12 reps x 5 sets
conditioning/accessory work (1 round)
standing Russian flys x 5 reps