general warmup (15 minutes)

double club front clean & flys x 15 reps

double club front lunges x 15 reps

supine helicopters x 12/12 reps

standing 1 hand inside helicopters x 15/15 reps

specific warmup (5 minutes)

barbarian squats set up and light practice

strength (20 minutes)

heavy barbarian squats x 3 reps x 7 sets

conditioning/accessory work (1 round)

kneeling drumming x 40 reps

offset mace floor press x 12/12 reps