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