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