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