general warmup (15 minutes)
drumming knee walkups x 20 reps
2 hand helicopters x 20/20 reps
barbarian walking lunges x 25 feet
barbarian rear walking lunges x 25 feet
specific warmup (5 minutes)
uppercut press set up and light practice
strength (20 minutes)
uppercut press x 4/4 reps x 5 sets
conditioning/accessory work (1 round)
paddling x 30 seconds x 1/1
barbarian isometric horse stance x 60 seconds