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