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