general warmup (15 minutes)

1 hand front swings x 20/20 reps

2 hand side cleans x 30 reps

windshield wiper squats x 20 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

Arc 2 hand mills set up and light practice

strength (20 minutes)

Arc 2 hand mills x 20 reps x 4 sets

conditioning/accessory work (1 round)

Russian front raises x 12 reps