general warmup (15 minutes)

2 hand front swings x 40 reps

drumming x 40 reps

double club split squats x 12/12 reps

BTN stretch x 90/90 seconds

pendulum swing pullovers x 20 reps

specific warmup (5 minutes)

barbarian squats set up and light practice

strength (20 minutes)

heavy barbarian squats x 4 reps x 5 sets

conditioning/accessory work (1 round)

cross body swings x 15/15 reps

bull whips x 15/15 reps