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