general warm up (10 minutes)
standing 1 hand figure 8’s x 15/15 reps
figure 8’s to hold x 30 reps
barbarian pull overs x 25 reps
specific warm up (5 minutes)
sliders set up and light practice
strength (20 minute)
sliders x 8/8-10/10-12/12-10/10-8/8 reps
conditioning/accessory work (1 round)
double club barbarian squats x 20 reps
double club side cleans x 30 reps
Ahrens press x 10 reps