general warm up (15 minutes)

double club walking horse stance x 100 feet

double club barbarian squats x 15 reps

alternating 1 hand snatches x 20 reps

parry casts x 12/12 reps

specific warm up ( 5 minutes)

sliders set up and light practice

strength (20 minutes)

sliders x 8/8-10/10 -12/12 -10/10-8/8 reps

conditioning/accessory work (1 round)

outside mills x 20/20 reps

figures 8’s to hold x 30 reps

standing Russian flys x 5 reps