general warmup (15 minutes)

figure 8’s to hold x 30 reps

standing 2 hand figure 8’s x 30 reps

2 hand pause slash x 12/12 reps

1/2 kneeling 1 hand snatch x 10/10 reps

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

barbarian split squats/sliders set up and light practice

strength (4 supersets)

one superset = heavy barbarian split squats x 8 reps + sliders x 20 reps

conditioning/accessory work (2 rounds)

barbarian pullovers x 15 reps

2 hand side swings x 15 reps (note: one side only)