general warmup (15 minutes)

Americanas x 40 reps

double club standing chest press x 15 reps

BTN stretch x 90 seconds x 1/1

1/2 kneeling 2 hand halos x 12/12 reps

seated (on a bench) 2 hand Arc pull overs x 10 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 (round)

Russian plank flys x 3/3 reps

supine helicopters x 15/15 reps

2 hand mills x 15/15 reps