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