general warm up (10 minutes)

2 hand side swings x 40 reps

1 hand halos x 15/15 reps

barbarian split squats x 10/10 reps

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

specific warm up (5 minutes)

2 hand mills set up and light practice

strength (20  minutes)

2 hand mills x 20 reps x 3 sets

conditioning/accessory work (2 rounds)

1/2 kneeling lateral pull overs x 10/10 reps

kneeling diagonal pull overs x 10/10 reps