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