general warmup (15 minutes)

1/2 kneeling drumming x 30 reps

1/2 kneeling wide stance double club flys x 20 reps

long cycles x 35 reps

crucifix split squats x 12/12 reps

specific warmup (5 minutes)

inside mills set up and light practice

strength (6 rounds)

one round = inside mills x 15/15  reps

conditioning/accessory work (2 rounds)

kneeling Ahrens press x 15 reps

seated double club front pullovers