general warmup (15 minutes)
2 hand front swings x 50 feet
grave diggers x 15/15 reps
archer pulls x 15/15 reps
specific warmup (5 minutes)
barbarian squat + front lunge set up and light practice
strength (20 minutes)
1 rep = barbarian squat x 1 + front lunge x 1
7 reps x 3 sets
conditioning/accessory work (1 round)
long cycles x 40 reps