general warm up (10 minutes)
figure 8’s to hold x 25 reps
1 hand halos x 15/15 reps
outside mills x 15/15 reps
 specific warm up (5 minutes)
double club barbarian squats set up and light practice
strength (20 minutes)
double club barbarian squats x 4 reps x 6 sets
conditioning/accessory work (2 rounds)
star complex x 1
kneeling double club chest presses x 10 reps