general warmup (15 minutes)

drumming 1/2 knee walkups x 15 reps

seated Ahrens press x 10 reps

BTN stretch x 90 seconds x 1/1

crossbody swings x 12/12 reps

specific warmup (5 minutes)

2 hand mills set up and light practice

strength (1 round)

2 hand mills x 12/12 reps x 5 sets

conditioning/accessory work (1 round)

1/2 kneeling wide stance double club front raises x 10 reps

1/2 kneeling 1 hand lateral press x 10/10 reps