general warmup (15 minutes)

barbarian knee walkups x 15 reps

uppercut front lunges x 10/10 reps

offset mace floor presses x 15/15 reps

seated (on a bench) Ahrens press x 12 reps

specific warmup (5 minutes)

barbarian squats set up and light practice

strength (20 minutes)

heavy barbarian squats x 4 reps x 7 sets

conditioning/accessory work (1 round)

Russian plank flys x 3/3 reps