general warmup (15 minutes)

2 hand front swings x 30 reps

2 hand side swings x 30 reps

2 hand squat cleans x 20 reps

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

inside outside mills set up and light practice

strength (20 minutes)

inside outside mills x 10/10 reps x 5 sets

conditioning/accessory work (1 round)

wood choppers x 15/15 reps

isometric lever hold x 30/30 seconds