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