general warmup (15 minutes)
walking 2 hand front swings x 50 feet
2 hand side swings x 40 reps
supine helicopters x 15/5 reps
BTN stretch x 60 seconds x 1/1/1/1
specific warmup (5 minutes)
long cycles set up and light practice
strength (10 rounds)
one round = long cycles x 30 seconds + rest x 30 seconds
conditioning/accessory work (1 round)
sliders x 15/15 reps
parry casts x 15/15 reps