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