general warm up (10 minutes)
2 hand side swings x 30 reps
inside mills x 15/15 reps
outside mills x 15/15 reps
Ahrens press x 10 reps
specific warm up (5 minutes)
2 hand mills set up and light practice
strength (20 minutes)
2 hand mills x 15-15-15-15-15 reps
conditioning/accessory work (2 rounds)
Russian front raises x 10 reps
Turkish get ups x 3/3 reps
