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