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