general warmup (15 minutes)

inside mills x 20/20 reps

outside mills x 20/20 reps

barbarian pull overs x 20 reps

BTN stretch x 45 seconds x 1/1/1/1

specific warmup (5 minutes)

2 hand mills set up and light practice

strength (20 minutes)

2 hand mills x 30 reps x 4 sets

conditioning/accessory work (2 rounds)

crucifix squats x 15 reps

cross body swings x 12/12 reps

parry casts x 12/12 reps