general warmup (15 minutes)

1 hand Americanas x 20/20 reps

double club archer pulls x 15/15 reps

BTN stretch x 90 seconds x 1/1

bullwhips x 12/12 reps

specific warmup (5 minutes)

2 hand mills & side plank snatches set up and light practice

strength (4 supersets)

one superset = 2 hand mills x 15 reps + side plank snatches x 5 reps

conditioning/accessory work (1 round)

standing Russian flys x 5 reps

note: one rep should take about 45 seconds