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