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