general warmup (15 minutes)

walking 2 hand front swings x 75 feet

2 hand side swings x 50 reps

BTN stretch x 90 seconds x 1/1

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 (1 round)

kneeling 2 hand Arc (short mace) twists x 30 reps

2 hand Arc (short mace) pullover front lunges x 12 reps