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