general warmup (15 minutes)

inside mills x 15/15 reps

outside mills x 15/15 reps

1/2 kneeling alternating flys x 20 reps

grave diggers rear lunges x 12/12  reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

2 hand mills set up and light practice

strength (20 minutes)

2 hand mills x 15 reps x 6 sets

conditioning/accessory work (2 rounds)

seated (on the floor) 2 hand angle press x 10 reps

kneeling Gama casts x 20 reps

1/2 kneeling wide stance Ahrens press x 10 reps