general warmup (15 minutes)

kneeling archer pulls x 12/12 reps

seated 2 hand twists x 30 reps

barbarian split squats x 10/10 reps

double club V press x 10 reps (Note: Substitute incline press as needed.)

specific warmup (5 minutes)

double club clean & angle press set up and light practice

strength (20 minutes)

double club clean & angle press x 5 reps x 7 sets

conditioning/accessory work (1 round)

parry casts x 15/15 reps

horizontal mace strikes x 10/10 reps