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

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