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