general warm up (10 minutes)
inside mills x 15/15 reps
outside mills x 15/15 reps
cross body swings x 15/15 reps
specific warm up (5 minutes)
double isometric horse stance hold set up and light practice
strength (5 rounds)
one round = double isometric horse stance hold x 45 seconds work + 45 seconds rest
conditioning/accessory work (3 rounds)
double club inside/outside** mills 20/20 reps **also called “inside outs”
arc 1 hand halos x 10/10 reps