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