general warmup (15 minutes)

2 hand side swings x 30 reps

2 hand front cleans x 30 reps

Americanas x 30 reps

BTN stretch x 60 seconds x 1/1/1/1

1 hand halos x 15/15 reps

specific warmup (5 minutes)

grave diggers set up and light practice

strength (20 minutes)

grave diggers x 8/8 reps x 4 sets

conditioning/accessory work (1 round)

barbarian knee walkups x 15 reps

2 hand standing  figure 8’s x 30 reps