general warmup (15 minutes)

star complex x 1

barbarian knee walkups x 15 reps

windshield wiper lateral lunges x 20 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

long cycles  set up and light practice

strength (8 rounds)

one round = long cycles x 30 seconds + rest x 30 seconds

conditioning/accessory work (1 round)

kneeling 2 hand twists x 30 reps

double front raise lunges x 20 reps

horizontal mace strikes x 12/12 reps