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