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