general warmup (15 minutes)

2 hand figure 8’s x 30 reps

Arc figure 8’s to hold x 30 reps

barbarian lateral lunges x 20 reps

long cycles x 35 reps

specific warmup (5 minutes)

grave digger squats set up and light practice

strength (20 minutes)

heavy grave digger squats x 4 reps x 6 sets

conditioning/accessory work (2 rounds)

cross body swings x 12/12 reps

parry casts x 12/12 reps