general warmup (15 minutes)
barbarian knee walkups x 15 reps
inside helicopters x 12/12 reps
supine helicopters x 10/10 reps
1/2 kneeling double club snatches x 8 reps
specific warmup (5 minutes)
shielded front pull overs set up and light practice
strength (20 minutes)
shielded front pull overs x 24-20-16-12 reps
conditioning/accessory work (2 rounds)
parry casts x 15/15 reps
cross body swings x 12/12 reps