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