general warmup (15 minutes)

1/2 kneeling double club flys x 20 reps

BTN stretch x 60 seconds x 1/1/1/1

sliders x 15/15 reps

seated 360’s x 10/10 reps

specific warmup (5 minutes)

double mills set up and light practice

strength (20 minutes)

double mills x 10/10 reps x 5 sets

conditioning/accessory work (1 round)

seated 2 hand angle press x 12 reps

bullwhips x 15/15 reps

crucifix isometric lunge x 45 seconds x 1/1