general warm up (10 minutes)

outside mills x 15/15 reps

2 hand halos x 15/15 reps

paddling x 20/20 reps

parry casts x 10/10 reps

specific warm up (5 minutes)

side strikes set up and light practice

strength (20 minutes)

heavy side strikes x 4/4 reps x 4 sets

conditioning/accessory work (2 rounds)

kneeling 1 hand halos x 10/10 reps

Russian front raises x 10 reps