general warmup (15 minutes)

double club walking front swings x 50 feet

double club side swings x 40 reps

BTN stretch x 60 seconds x 1/1/1/1

crossbody swings x 15/15 reps

specific warmup (5 minutes)

2 hand mills set up and light practice

strength (6 rounds)

one round = 2 hand mills x 30 seconds + rest x 30 seconds

conditioning/accessory work (1 round)

barbarian isometric horse stance x 60 seconds