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