general warmup (15 minutes)

barbarian rear walking lunges x 25 feet

barbarian walking lunges x 25 feet

1/2 kneeling double club lateral press side raises x 12 reps

BTN stretch x 90 seconds x 1/1

parry casts x 15/15 reps

specific warmup (5 minutes)

2 hand mills set up and light practice
strength (20 minutes)

2 hand mills x 15/15 reps x 4 sets

conditioning/accessory work (1 round)

2 hand dead stop side swings x 10/10 reps

long cycle squats x 12 reps