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