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