general warmup (15 minutes)

walking 2 hand front swings x 20 + 20 steps

2 hand standing figure 8’s x 30 reps

barbarian split squats x 10/10 reps

BTN stretch x 90 seconds x 1/1

pendulum pullovers x 20 reps

specific warmup (5 minutes)

grave digger squats set up and light practice

strength (20 minutes)

heavy grave digger squats x 4/4 reps x 4 sets

conditioning/accessory work (2 rounds)

2 hand side swings x 20 reps

1 hand snatches x 10/10 reps