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