general warmup (15 minutes)

star complex x 2

double club walking horse stance x 100 feet

grave digger front lunges x 20 reps

archer presses x 8/8 reps

specific warmup (5 minutes)

2 hand mills set up and light practice

strength (20 minutes)

2 hand mills x 20 reps x 5 sets

conditioning/accessory work (2 rounds)

offset front pull overs x 10/10 reps

Ahrens press x 10 reps

1/2 kneeling lateral pull overs x 10/10 reps