general warm up (10 minutes)

drumming x 40 reps

outside mills x 15/15 reps

1 hand halos x 15/15 reps

crucifix walking lunges x 100 feet

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 (1 round)

grave digger squats x 10/10 reps

1/2 kneeling 2 hand halos x 20 reps

2 hand side swings x 40 reps