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