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