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