general warmup (15 minutes)

star complex x 2

Americanas x 40 reps

barbarian 1/2 knee walkups x 15 reps

BTN stretch x 60 seconds x 1/1/1/1

specific warmup (5 minutes)

long cycles set up and light practice

strength (10 rounds)

one round = long cycles x 30 seconds + rest x 30 seconds

conditioning/accessory work (1 round)

barbarian isometric horse stance x 60 seconds