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