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