general warm up (10 minutes)
standing inside helicopters x15/15 reps
standing outside helicopters x 15/15 reps
figure 8 to hold x 30 reps
specific warmup (5 minutes)
barbarian pull overs set up and light practice
strength (20 minutes)
barbarian pull overs x 20-20-20 reps
conditioning/accessory work (1 round)
kneeling double club flys x 15 reps
TGU x 5/5 reps
crossbody mace swings x 15/15 reps