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
Subscribe now to keep reading and get access to the full archive.