general warmup (15 minutes)

shielded front pullovers x 24 reps

barbarian walking front lunges x 50 feet

1 hand wood choppers x 15/15 reps

BTN stretch x 60 seconds x 1/1

1/2 kneeling 2 hand halos x 15/15 reps

specific warmup (5 minutes)

double Arc (short mace) horizontal press set up and light practice

strength (20 minutes)

double Arc (short mace) horizontal press x 4 reps x 6 sets

conditioning/accessory work (1 round)

1 hand side swings x 20/20 reps

parry casts x 12/12 reps