general warmup (15 minutes)

windshield wiper lateral lunges x 20 reps

barbarian pullovers x 25 reps

1/2 kneeling Russian flys x 5 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)

alternating angle press x 20 reps

1 hand diagonal slash x 12/12 reps