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