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