general warm up (15 minutes)
windshield wiper squats x 20 reps
2 hand front swings x 30 reps
1 hand standing figure 8’s x 15/15 reps
parry casts x 10/10 reps
specific warm up (5 minutes)
lateral lunge archer press/barbarian squat set up and light practice
strength (4 rounds)
one round = lateral lunge archer press x 5 reps + barbarian squats x 5 reps
conditioning/accessory work (1 round)
Gama casts x 20 reps
1 hand pause front cleans x 10/10 reps
1 hand dead-stop side swings x 10/10 reps