general warmup (15 minutes)

barbarian alternating front lunges x 20 reps

standing Russian flys x 5 reps

shielded front pullovers x 24 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

2 hand mills set up and light practice

strength (8 rounds)

one round = 2 hand mills x 30 seconds + rest x 30 seconds

conditioning/accessory work (1round)

isometric crucifix hold x 60 seconds