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