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