general warmup (15 minutes)

Americanas x 50 reps

crossbody swings x 15/15 reps

barbarian split squats x 12/12 reps

Turkish getups x 3/3 reps

specific warmup (5 minutes)

2hand mills set up and light practice

strength (20 minutes)

2 hand mills x 20 reps x 4 sets

conditioning/accessory work (2 rounds)

2 hand side swings x 3o reps

2 hand front swings x 30 reps

paddling x  20/20 reps