general warmup (15 minutes)

supine helicopters x 15/15 reps

Turkish getups x 3/3 reps

2 hand side swings x 30 reps

2 hand front swings x 30 reps

specific warmup (5 minutes)

barbarian squats  set up and light practice

strength (20 minutes)

barbarian squats x 15-12-9-6 reps

conditioning/accessory work (2 rounds)

seated (on a bench) 360’s x 25 reps

seated (on a bench) 2 hand angle press x 15 reps