general warmup (15 minutes)

windshield wiper lateral lunges x 30 reps

BTN stretch x 90 seconds x 1/1

pendulum pullovers x 20 reps

seated 2 hand halos x 15/15 reps

specific warmup (5 minutes)

2 hand mills set up and light practice

strength (8 rounds)

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

conditioning/accessory work (1 round)

Russian front raises x 4 reps

isometric lunge x 45 seconds x 1/1