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