general warmup (15 minutes)

double club walking horse stance x 40 reps

seated Ahrens press x 12 reps

1/2 kneeling alternating chest press x 20 reps

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

2 hand mills set up and light practice

strength (20 minutes)

2 hand mills x 20 reps x 5 sets

conditioning/accessory work (1 round)

side plank snatch x 10/10 reps

kneeling 1 hand lateral press side raises x 10/10 reps