general warm up (10 minutes)

alternating 1 hand front swings x 50 reps

1 hand standing figure 8’s x 20/20 reps

double club snatches x 15 reps

specific warm up (5 minutes)

barbarian knee walk ups set up and light practice

strength (20 minutes)

barbarian knee walk ups x 8 reps x 4 set

conditioning/accessory work (2 rounds)

seated 360’s x 30 reps

supine helicopters x 20 reps