general warmup (15 minutes)

barbarian pullovers x 25 reps

Americanas x 30 reps

kneeling double club flys x 20 reps

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

specific warmup (5 minutes)

inside mills set up and light practice

strength (6 rounds)

one round = inside mills x 60 seconds + rest x 60 seconds

conditioning/accessory work (1 round)

lateral lunge 360’s x 20 reps

isometric lunge x 45 seconds x 1/1