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