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