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