general warmup (15 minutes)
star complex x 2
uppercut press x 12/12 reps
mace paddling x 20/20 reps
BTN stretch x 90 seconds x 1/1
specific warmup (5 minutes)
2 hand mills & 2 hand pause squat cleans set up and light practice
strength (6 supersets)
one superset = 2 hand mills x 15 reps + 2 hand pause squat cleans x 5 reps
conditioning/accessory work (1 round)
parry casts x 15/15 reps
crossbody swings x 12/12 reps