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