general warm up (15 minutes)

arc figure 8’s to hold x 30 reps

mace launch & catch x 12/12 reps

BTN stretch x 60 seconds x 1/1/1/1

parry casts x 10/10 reps

specific warm up (5 minutes)

300’s set up and light practice

strength (8 rounds)

one round = 300’s x 30 seconds + rest x 30 seconds

conditioning/accesory work (2 rounds)

bull whips x 15/15 reps

rear lunge lateral press x 7/7 reps