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