general warmup (15 minutes)

offset floor presses x 8/8 reps

archer presses x 10/10 reps

long cycle lunges x 12/12 reps

piranha presses x 10 reps

specific warmup (5 minutes)

long cycles set up and light practice

strength (6 rounds)

one round=long cycles x 60 seconds + rest x 60 seconds

conditioning/accessory work (1 round)

seated (on the floor) torch presses x 10 reps

double club lateral press side raises x 12 reps

parry casts x 15/15 reps