general warmup (15 minutes)

shielded front pullovers x 24 reps

windshield wiper lateral lunges x 20 reps

2 hand helicopters x 15/15 reps

barbarian isometric horse stance 45 seconds

specific warmup (5 minutes)

barbarian squat & front lunge set up and light practice

strength (3 rounds)

barbarian squat & front lunge x 10 reps

conditioning/accessory work (1 round)

1/2 kneeling Ahrens press x 15 reps

kneeling diagonal pullovers x 12/12 reps