general warmup (15 minutes)

drumming x 50 reps

double club pause side cleans x 20 reps

barbarian rotation lunges x 20 reps

BTN stretch x 60 seconds x 1/1/1/1

specific warmup (5 minutes)

long cycles set up and light practice

strength (2 rounds)

long cycles x 3 minutes

conditioning/accessory work (1 round)

barbarian squats x 20 reps