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