general warmup (15 minutes)

shielded front pullovers x 21 reps

1/2 kneeling wide stance centerline press x 4/4 reps

BTN stretch x 90 seconds x 1/1

inside helicopters x 20/20 reps

specific warmup (5 minutes)

2 hand mills set up and light practice

strength (20 minutes)

2 hand mills x 25 reps x 4 sets

conditioning/accessory work (1 round)

kneeling Russian flys x 5 reps