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