general warmup (15 minutes)

2 hand front swings x 30 reps

2 hand side swings x 30 reps

wood choppers x 15/15 reps

barbarian knee walkups x 15 reps

specific warmup (5 minutes)

long cycle front lunges set up and light practice

strength (20 minutes)

long cycle front lunges x 8/8 reps x 4 sets

conditioning/accessory work (2 rounds)

Gama casts x 15 reps

Russian front raises x 8 reps