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