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