general warmup (15 minutes)

arc figure 8’s to hold x 30 reps

2 hand standing helicopters  x 20 reps

seated 1 hand angle press x 10/10 reps

BTN stretch x 60 seconds x 1/1/1/1

specific warmup (5 minutes)

2 hand mills set up and light practice

strength (20 minutes)

2 hand mills x 20 reps x 6 sets

conditioning/accessory work (2 rounds)

arc 2 hand front pullover lunges x 12 steps

isometric lever hold x 45 seconds