general warmup (15 minutes)

barbarian walking lunges x 25 feet

barbarian rear walking lunges x 25 feet

figure 8’s to hold x 24 reps

seated Ahrens press x 12 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)

side plank snatches x 8/8 reps

crucifix isometric horse stance x 60 seconds