general warmup (15 minutes)

barbarian rear walking lunges x 20 steps

barbarian walking lunges x 20 steps

horizontal mace strikes x 12/12 reps

BTN stretch x 90 seconds x 1/1

Gama casts x 15/15 reps

specific warmup (5 minutes)

inside mills + outside mills set up and light practice

strength (4 rounds)

one round = inside mills x 15/15 reps + outside mills x 15/15 reps

conditioning/accessory work (2 rounds)

dead-stop side swings x 10/10 reps

crucifix isometric hold x 60 seconds