general warmup (15 minutes)

barbarian rear walking lunges x 15 reps

barbarian walking lunges x 15 reps

windshield wiper lateral lunges x 20 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

circuit set up and light practice

strength (4 rounds)

one round= heavy offset front pullovers x 10 reps + heavy 2 hand front squat cleans x 10 reps + heavy 2 hand side swings x 20 reps

conditioning/accessory work (1 round)

bullwhips x 12/12 reps

parry casts x 15/15 reps