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