general warmup (15 minutes)

mace paddling x 25/25 rep

Donnie G’s x 20/20 reps

barbarian 1/2 knee walkups x 15 reps

specific warmup (5 minutes)

grave digger squat set up and light practice

strength (20 minutes)

heavy grave digger squats x 4 reps x 6 sets

conditioning/accessory work (1 round)

long cycles x 50 reps