general warmup (15 minutes)

Americanas x 30 reps

inside outide mills x 15/15 reps

BTN stretch x 90 seconds x 1/1

cross body swings x 15/15

2 hand front pullover squats x 20 reps

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)

long cycle rear lunges x 12/12 reps

isometric angle hold x 30/30 seconds