general warmup (15 minutes)
1 hand standing figure 8’s x 15/15 reps
drumming x 40 reps
1/2 kneeling 1 hand flys x 12/12 reps
double club seated angle press x 15 reps
long cycle front lunges x 20 reps
specific warmup (5 minutes)
2 hand mills set up and light practice
strength (20 minutes)
2 hand mills x 15 reps x 5 sets
conditioning/accessory work (1 round)
Supine helicopters x 15/15 reps
Turkish getups x 3/3 reps