general warm up (15 minutes)
inside mills x 20/20 reps
outside mills x 20/20 reps
alternating 1 hand snatches x 20 reps
barbarian lateral lunges x 20 reps
specific warm up (5 minutes)
long cycles set up and light practice
strength (7 rounds)
one round = long cycles x 60 seconds + rest x 60 seconds
conditioning/accessory work (2 rounds)
seated 360’s x 30 reps
double club split squats x 10/10 reps
parry casts x 10/10 reps