general warmup (15 minutes)

walking 2 hand front swings x  150 feet

Turkish getups x 3/3 reps

seated (on the floor) Ahrens x 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)

1/2 kneeling 1 hand snatches x 7/7 reps

crucifix isometric horse stance x 45 seconds