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