general warmup (15 minutes)

star complex x 1

double club front swings x 30 reps

double club side swings x 30 reps

barbarian split squats x 10/10 reps

seated (on a bench) 2 hand angle press x 15 reps

specific warmup (5 minutes)

outside mills set up and light practice

strength (5 rounds)

one round = outside mills x 45 seconds + rest x 15 seconds

no conditioning/accessory work today