general warmup (15 minutes)

drumming x 50 reps

1 hand standing figure 8’s x 20/20 reps

double club barbarian squats x 15 reps

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

2 hand mills set up and light practice

strength (20 minutes)

2 hand mills x 20 reps x 5 sets

conditioning/accessory work (2 rounds)

standing double club lateral pullovers x 15 reps

kneeling diagonal pullovers x 15/15 reps