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