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