general warmup (15 minutes)

1 hand Americanas  25/25 reps

inside mills x 20/20 reps

double club  lateral press side raises x 10 reps

2 hand wood choppers x 12/12 reps

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 (1 round)

1 hand seated (on a bench) 360’s x 15/15 reps

shielded front pull overs x 24 reps