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