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