general warmup (15 minutes)

kneeling steel club archer pulls x 20 reps

double club front rases x 12 reps

Arc (short mace) pause slashes x 10 reps

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

specific warmup (5 minutes)

double mills x set up and light practice

strength (20 minutes)

double mills x 10/10-8/8-6/6-4/4-2/2 reps

conditioning/accessory work (1 round)

seated Russian flys x 3 reps