general warmup (15 minutes)

uppercut front lunges 10/10 reps

paddling x 20/20 reps

crucifix squats x 12 reps

specific warmup (5 minutes)

lateral barbarian lunges set up and light practice

strength (20 minutes)

lateral barbarian lunges x 20-15-10 reps

conditioning/accessory work (2 rounds)

seated (on bench) Ahrens press x 15 reps

kneeling double club front pullovers x 10 reps