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