general warm up (15 minutes)

barbarian walking lunges x 50 feet forward + 50 feet backward

kneeling alternating chest press x 20 reps

2 hand standing figure 8’s x 30 reps

bull whips x 10/10 reps

specific warm up (5 minutes)

2 hand mills set up and light practice

strength (8 rounds)

one round = 2 hand mills x 30 seconds + rest x 30 seconds

conditioning/accessory work (3 rounds)

isometric crucifix hold x 60 seconds

barbarian pull overs x 20 reps