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