general warmup (15 minutes)

alternating front swings x 50 reps

alternating 1 hand snatches x 20 reps

rotation lunges x 20 reps

barbarian knee walkups x 15 reps

specific warmup (5 minutes)

grave diggers set up and light practice

strength (8 rounds)

one round = grave diggers x 30 seconds + rest x 30 seconds

conditioning/accessory work (1 round)

long cycles x 35 reps

Donnie G’s x 15/15 reps