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