general warmup (15 minutes)

insidemills x 20/20 reps

outside mills x 20/20 reps

2 hand angle press x 20 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 (1 round)

crucifix isometric horse stance x 60 seconds