general warmup (15 minutes)

inside mills x 20/20 reps

outside mills x 20/20 reps

BTN stretch x 60 seconds x 1/1/1/1

crucifix knee walkups x 12 reps

specific warmup (5 minutes)

long cycle squats & 2 hand mills set up and light practice

strength (4 supersets)

one superset = long cycle squats x 8 reps + 2 hand mills x 12 reps

conditioning/accessory work (1 round)

side plank snatches x 7/7 reps

kneeling double club side raises x 15 reps