general warmup (15 minutes)

barbarian rear walking lunges x 20 reps

seated 2 hand twists x 30 reps

1/2 kneeling wide stance flys x 20 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

tappers & pull a parts set up and light practice

strength (4 rounds)

one round = heavy tappers x 3/3 reps + pull a parts x 35 reps

conditioning/accessory work (1 round)

barbarian knee walkups x 15 reps

parry casts x 15/15 reps