general warmup (15 minutes)

inside mills x 20/20 reps

outside mills x 20/20 reps

windshield wiper lateral lunges x 24 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

grave digger squats set up and light practice

strength (20 minutes)

heavy grave digger squats x 3/3 reps x 6 sets

conditioning/accessory work (1 round)

long cycles x 50 reps