general warmup (15 minutes)
barbarian knee walkups x 15 reps
1/2 kneeling 2 hand front raises x 10 reps
double Arc (short mace) press x 10 reps
BTN stretch x 90 seconds x 1/1
specific warmup (5 minutes)
double mills set up and light practice
strength (8 rounds)
one round = double mills x 30 seconds + rest x 30 seconds
conditioning/accessory work (1 round)
heavy 2 hand squat cleans x 10 reps