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