general warmup (15 minutes)

shielded front pullovers x 24 reps

2 hand helicopters x 20/20 reps

barbarian lateral lunges x 24 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

long cycles & grave diggers set up and light practice

strength (20 minutes)

long cycles x 50-30-20 reps

grave diggers x 15/15 -10/10-5/5 reps

conditioning/accessory work (1 round)

Donnie G’s x 20/20 reps

barbarian isometric horse stance