general warm up (10 minutes)
2 hand front swings x 30 reps
2 hand side swings x 30 reps
2 hand mills x 30 reps
specific warm up (5 minutes)
alternating barbarian lateral lunges set up and light practice
strength (20 minutes)
alternating barbarian lateral lunges x 20-20-20 reps
conditioning/accessory work (2 rounds)
1/2 kneeling Gama casts x 20 reps
2 hand side cleans x  20 reps