general warmup (15 minutes)

barbarian knee walkups x 20 reps

2 hand standing figure 8’s x 25 reps

cross body swings x 15/15 reps

parry casts x 12/12 reps

specific warmup (5 minutes)

bayonet stab & horizontal strikes set up and light practice

strength (20 minutes)

bayonet stab & horizontal strikes x 10 reps x 4 sets

conditioning/accessory work (3 rounds)

sliders x 15/15 reps

barbarian split squats x 10/10 reps