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