general warmup (15 minutes)

crucifix squats x 15 reps

inside helicopters x 15/15 reps

outside helicopters x 15/15 reps

BTN stretch x 60 seconds x 1/1/1/1

uppercut press x 10/10 reps

specific warmup (5 minutes)

2 hand mills set up and light practice

strength (20 minutes)

2 hand mills x 15 reps x 6 sets

conditioning/accessory work (1 round)

heavy 1 hand farmers walk x 50 feet