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