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