general warmup (15 minutes)

inside mills x 20/20 reps

outside mills x 20/20 reps

2 hand side cleans x 15/15 reps

BTN stretch x 90 seconds x 1/1

lateral lunge 360’s x 20 reps

specific warmup (5 minutes)

2 hand mills set up and light practice

strength (6 rounds)

one round = 2 hand mills x 60 seconds + rest x 60 seconds

conditioning/accessory work (2 rounds)

Russian front raises x 10 reps

bull whips x 10/10 reps