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