general warmup (15 minutes)
barbarian knee walkups x 15 reps
star complex x 2
battering rams x 12/12 reps
uppercut press x 10/10 reps
specific warmup (5 minutes)
double club flys & front, rear, & lateral lunges**
strength (8 rounds)
one round = double club fly lunges** + rest x 30 seconds
**Note: Switch type of lunges every round.
conditioning/accessory work (1 round)
supine helicopters x 15/15 reps
shielded front pullovers x 21 reps