general warmup (15 minutes)
drumming x 40 reps
inside outside mills (aka inside outs) x 15/15 reps
barbarian lateral walking lunges x 30 reps
BTN stretch x 60 seconds x 1/1/1/1
Donnie G’s x 12/12 reps
specific warmup (5 minutes)
2 hand mills set up and light practice
strength (20 minutes)
2 hand mills x 15 reps x 8 sets
conditioning/accessory work (1 round)
bullwhips x 12/12 reps
Russian front raises x 10 reps