general warm up (15 minutes)
drumming x 40 reps
windshield wiper squats x 20 reps
barbarian pull overs x 25 reps
standing 2 hand figure8’s x 20 reps
BTN stretch x 60 seconds x 1/1/1/1
specific warm up (5 minutes)
360 lateral barbarian lunges set up and light practice
strength (20 minutes)
360 lateral barbarian lunges x 20-16-12 reps
conditioning/accessory work (2 rounds)
2 hand mills x 20 reps
battering rams x 12/12 reps