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