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