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