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