general warmup (15 minutes)

2 hand wood choppers x 20/20 reps

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

1 hand inside helicopters x 15/15 reps

1 hand outside helicopters x 15/15 reps

specific warmup (5 minutes)

double mills set up and light practice

strength (20 minutes)

double mills x 15 reps x 6 sets

conditioning/accessory work (2 rounds)

kneeling Gama casts x 15/15 reps

offset mace floor press x 12/12 reps