general warmup (15 minutes)

star complex x 2

supine helicopters x 15/15 reps

specific warmup (5 minutes)

Barbarian isometric horse stance, Russian front raises, barbarian isometric lunge set up and light practice

strength (2 rounds)

one round = Barbarian isometric horse stance x 45 seconds + Russian front raises x 4 reps + barbarian isometric lunge x 45 seconds x 1/1

conditioning/accessory work (1 round)

parry casts x 15/15 reps

alternating front swings x 40 reps