general warmup (15 minutes)

2 hand front swings x 50 feet

2 hand wood choppers x 15/15 reps

barbarian rear lunges x 20 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

360 squats set up and light practice

strength (6 rounds)

one round=360 squats x 30 seconds + rest x 30 seconds

conditioning/accessory work (1 round)

heavy 1 hand farmers walk x 100 feet