general warmup (15 minutes)

Donnie G’s x 20/20 reps

horizontal mace strikes x 15/15 reps

BTN stretch x 60 seconds x 1/1/1/1

parry casts x 12/12 reps

specific warmup (5 minutes)

2 hand mills set up and light practice

strength (20 minutes)

2 hand mills x 15 reps x 6 sets

conditioning/accessory work (1 round)

barbarian split squats x 12/12 reps

1 hand dead-stop side swings x 15/15 reps