general warmup (15 minutes)
inside mills x 20/20 reps
outside mills x 20/20 reps
barbarian pullovers x 25 reps
1/2 kneeling wide stance alternating flys x 20 reps
specific warmup (5 minutes)
1 hand farmers walks & pushups set up and light practice
strength (4 rounds)
one round = heavy** 1 hand farmers walks x 25 feet + 10 pushups
** use 35-45lb (Rhino ad-on kit if you have one)
conditioning/accessory work (1 round)
parry casts x 20/20 reps
bullwhips x 15/15 reps