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