general warmup (15 minutes)

Arc figures 8’s to hold x 35 reps

crossbody swings x 15/15 reps

bull whips x 10/10 reps

barbarian alternating lunges  20 reps

specific warmup (5 minutes)

barbarian squats set up and light practice

strength (20 minutes)

heavy barbarian squats x 5 reps x 5 sets

conditioning/accessory work (2 rounds)

barbarian pull overs x 25 reps

2 hand sie cleans x 20 reps