general warmup (15 minutes)

walking double club front swings x 50 feet

double club pause side cleans x 30 reps

BTN stretch x 60 seconds x 1/1

drumming 1/2 knee walkups x 12 reps

specific warmup (5 minutes)

long cycle squats set up and light practice

strength (20 minutes)

long cycle squats x 12 reps x 4 sets

conditioning/accessory work (1 round)

figure 8’s to hold x 30 reps

parry casts x 12/12 reps