general warmup (15 minutes)

barbarian 1/2 knee walkups x 15 reps

2 hand front swing lateral lunges x 10/10 reps

1 hand wood choppers x 15/15 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

double mills set up and light practice

strength (20 minutes)

double mills x 12/12 reps x 5 sets

conditioning/accessory work (1 round)

seated 2 hand angle press x 15 reps

seated 1 hand lateral pullovers x 12/12 reps