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