general warm up (15 minutes)

figure 8’s to hold x 30 reps

2 hand standing figure 8’s x 20/20 reps

BTN stretch x 90 seconds x 1/1

barbarian lateral lunge 360’s x 20 reps

specific warm up (5 minutes)

2 hand mills set up and light practice

strength (20 minutes)

2 hand mills x 30-25-20-15 reps

conditioning/accessory work (2 rounds)

kneeling isometric mace hold x 45 seconds

standing Russian flys x 5 reps