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