general warmup (15 minutes)
alternating swings x 40 reps
barbarian lateral lunges x 100 feet
Russian plank flys x 3/3 reps
BTN stretch x 90 seconds x 1/1
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 30 seconds
no conditioning/accessory work
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