general warm up (15 minutes)

figure 8’s to hold x 30 reps

long cycles x 30 reps

2 hand halo squats x 15 reps

barbarian rear lunges x 20 reps

specific warm up (5 minutes)

2 hand mills set up and light practice

strength (20 minutes)

2 hand mills x 10/10 reps x 4 sets

conditioning/accessory work (2 rounds)

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

double club pause front cleans x 10 reps

Turkish get ups x 3/3 reps