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