general warm up (10 minutes)

Americanas x 40 reps

parry casts x 10/10 reps

barbarian pull overs x 20 reps

grave digger rear lunges x 8/8 reps
specific warm up (5 minutes)

double club isometric horse stance hold set up and light practice
strength (6 rounds)

one round = double club isometric horse stance hold x 30 seconds + rest x 30 seconds
conditioning/accessory work (3 rounds)

outside mills x 12/12 reps

inside mills x 12/12 reps