general warmup (15 minutes)

Donnie G’s x 15/15 reps

paddling x 20/20 reps

figure 8’s to hold x 30 reps

barbarian rotation lunges x 20 reps

specific warmup (5 minutes)

barbarian squats set up and light practice

strength (20 minutes)

heavy barbarian squats x 5 reps x 5 sets

conditioning/accessory work (1 round)

1/2 kneeling 1 hand snatches x 12/12 reps

supine helicopters x 15/15 reps