general warmup (15 minutes)
Americanas x 50 reps
2 hand front raise lunges x 20 reps
BTN stretch x 60 seconds x 1/1
sliders x 15/15 reps
specific warmup (5 minutes)
inside mills set up and light practice
strength (8 rounds)
one round = inside mills x 30 seconds + rest x 30 seconds
conditioning/accessory work (1 round)
isometric crucifix horse stance x 60 seconds