general warmup (15 minutes)
Americanas x 30 reps
inside mills x 15/15 reps
Gama casts x 20/20 reps
2 hand slash x 12/12 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 (1 round)
double club snatches x 15 reps
1/2 kneeling double club flys x 20 reps
1/2 kneeling wide stance double club chest press x 12 reps