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