general warmup (15 minutes)

alternating front swings x 30 reps

arc figure 8’s to hold x 30 reps

seated 2 hand twists x 30 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 7 sets

conditioning/accessory work (1 round)

2 hand mills x 15/15 reps

lateral lunge 360’s x 20 reps