general warmup (15 minutes)

double club walking horse stance x 50 feet

2 hand Arc (short mace) front pullover lunges x 20 reps

1/2 kneeling drumming x 30 reps

1/2 kneeling 2 hand twists x 30 reps

specific warmup (5 minutes)

barbarian squats set up and light practice

strength (20 minutes)

heavy barbarian squats x 5 reps x 5 sets

conditioning/accessory work (2 rounds)

uppercut presses x 10/10 reps

paddling x 15/15 reps