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