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