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