general warmup (15 minutes)

kneeling 2 hand twists x 35 reps

supine helicopters x 15/15 reps

drumming knee walkups x 12 reps

2 hand side cleans x 30 reps

specific warmup (5 minutes)

barbarian isometric hold set up and light practice

WARNING: DO NOT TRY TO WATCH A CLOCK WHILE DOING THIS.

HAVE SOMEONE ELSE TIME YOU OR SET AN AUDIBLE TIMER.

strength (8 rounds)

one round = barbarian isometric hold x 30 seconds x rest x 30 seconds

conditioning/accessory work (1 ROUND)

double club snatches x 15 reps

1/2 kneeling wide stance alternating flys x 24 reps