general warmup (15 minutes)

inside mills x 15/15 reps

outside mills x 15/15 reps

1/2 kneeling wide stance drumming x 30 reps

BTN stretch x 60 seconds x 1/1/1/1

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)

crucifix isometric horse stance x 60 seconds