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