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