general warmup (15 minutes)

1 hand Americanas x 25/25 reps

barbarian split squats x 12/12 reps

1/2 kneeling wide stance alternating flys x 25 reps

mace pushdowns (aka water pumps) x 20/20 reps

specific warmup (5 minutes)

2 hand mills set up and light practice

strength (20 minutes)

2 hand mills x 15 reps x 6 sets

conditioning/accessory work (1 round)

double club lateral press side raises x 12 reps

1/2 kneeling offset front pullovers x 15/15 reps (Note: do not change stance)

kneeling double club lateral pullovers x 20 reps