general warmup (15 minutes)

double club walking horse stance x 50 feet

drumming knee walkups x 15 reps

1/2 kneeling alternating flys x 20 reps

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

specific warmup (5 minutes)

2 hand mills set up and light practice

strength (6 rounds)

1 round = 2 hand mills x 30 seconds + rest x 30 seconds

conditioning/accessory work (1 round)

supine helicopters x 15/15 reps

1/2 kneeling wide stance centerline press x 8 reps