general warmup (15 minutes)

1 hand Americanas x 20/20 reps

inside mills x 20/20 reps

shielded front pullovers x 24 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)

offset mace floor press x 15/15 reps