general warmup (15 minutes)
horizontal mace strikes x 12/12 reps
seated 1 hand front pullovers 12/12 reps
kneeling 1 hand snatches x 10/10 reps
2 hand front swing lateral lunges x 12/12 reps
specific warmup (5 minutes)
barbarian squat & lunge set up and light practice
strength (20 minutes)
barbarian squat & lunge x 7 reps x 4 sets
conditioning/accessory work (1 round)
Double club clean & Ahrens x 12 reps
1 hand inside helicopters x 15/15
1 hand outside helicopters x 15/15 reps