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