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