general warmup (15 minutes)

steel club archer pulls x 15/15 reps

double club front raise lunges x 20 reps

horizontal mace strikes x 12/12 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

2 hand mills set up and light practice

strength (6 rounds)

1 round = 2 hand mills x 30 seconds + rest x 30 seconds

conditioning/accessory work (1 round)

barbarian isometric lunge x 45 seconds x 1/1