general warmup (15 minutes)

Americanas x 50 reps

1 hand halos x 15/15 reps

lateral lunge 360’s x 20 reps

barbarian knee walkups x 20 reps

specific warmup (minutes)

grave digger squats set up and light practice

strength (20 minutes)

heavy grave digger squats x 3/3 reps x 5 sets

conditioning/accessory work (2 rounds)

Gama casts x 10/10 reps

long cycles x 30 reps