general warmup (15 minutes)
double club front swings x 50 reps
barbarian lateral walking lunges x 100 feet
star complex x 2
BTN stretch x 60 seconds x 1/1/1/1
specific warmup (5 minutes)
double Arc chest press set up and light practice
strength (20 minutes)
double Arc chest press x 7 reps x 5 sets
conditioning/accessory work (2 rounds)
parry casts x 12/12 reps
seated (on the floor) 2 hand halos x 12/12 reps