general warmup (15 minutes)

figure 8’s to hold x 30 reps

kneeling 1 hand lateral press x 12/12 reps

BTN stretch x 60 seconds x 1/1

wood choppers x 15/15 reps

lateral lunge 360’s x 20 reps

specific warmup (5 minutes)

2 hand  mills set up and light practice

strength (6 rounds)

one round = 2 hand mills x 30 seconds + rest x 30 seconds

conditioning/accessory work (1 round)

Gama casts x 15/15 reps

shielded front pullovers x 21 reps