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